Swimming Set of the Week - November 23, 2012

We're posting a few days early this week, with a special Black Friday workout, in case you want to plan ahead.  It's a nice long set to work off the extra dressing and gravy.  It allows for lots of variety but keeps the entire team on the same sendoff.

The Basics:
1.  You can swim (or kick or pull) any stroke and use any equipment at any time.
2.  You can swim any distance so long as you make the sendoff.
3.  If you want to turn this into more of a speed workout, you can swim short distances with higher effort level (and more rest).
4.  You don't have to swim the same amount of yardage on each of the four swims within a segment, e.g., when you do 4 swims on 2:00 you could swim 1 X 100 easy, 2 X 75 moderate, 1 X 50 all-out FAST.
5.  NOTE:  Take exactly 20 seconds extra rest after each 4 swims.  Once you finish 4 swims on 1:00, start taking more rest between the segments, as noted.  Take more rest because your effort level will be increasing and because you may need to put on fins.

Total time:  Approximately 1 hour and 52 minutes

4 swims on 2:00 sendoff/turnaround
*  20 seconds extra rest after each 4 swims until you finish 4 swims on 1:00
4 swims on 1:55
4 swims on 1:50
4 swims on 1:45
4 swims on 1:40
4 swims on 1:35
4 swims on 1:30
4 swims on 1:25
4 swims on 1:20
4 swims on 1:15
4 swims on 1:10
4 swims on 1:05
4 swims on 1:00
Extra 30 seconds rest
4 swims on :55
Extra  35 seconds rest
4 swims on :50
Extra 40 seconds rest
4 swims on :45
Extra 45 seconds rest
4 swims on :40
Extra 50 seconds rest
4 swims on :35
Extra 55 seconds rest
4 swims on :30
Extra 60 seconds rest
4 swims on :25
Extra rest to be determined by the swimmers.
4 swims on :20
Extra rest TBD by swimmers.
4 swims on :15
Extra rest TBD by swimmers
4 swims on :10 (or :14 or :13 or :12.5 or whatever your top swimmers want to try).    Those who have dropped out...cheer them on!