Swimming Set of the Week - November 27, 2009

 IM set this week to work off some of the pie dough and whipped cream.

1 X 400 IM (stroke/free by 50) on 1 minute RI

2 X 200 IM (stroke/free by 50) on :30 RI

4 X 100 IM on :30 RI; descend time on 3rd and 4th 100

8 X 50 IM order twice through on :20 to :25 RI (be thankful for the extra rest...so you can go faster)

8 X 25 IM order twice through on :40 sendoff; build to fast on each length

100 recovery

10 X 50 as follows, on :20 to :25 RI (Take the extra rest so you can work these.  Pick one of the strokes to focus on and go ALL-OUT FAST each time you swim that stroke.)
Fly/Fly
Back/Back
Fly/Back
Back/Back
Breast/Breast
Back/Breast
Breast/Breast
Free/Free
Breast/Free
Free/Free

100 recovery

100 IM FAST ALL OUT for time and from the blocks  (If you had way too much pie dough, make this a 200 or 400 IM :)

Total:  2600