Swimming Set of the Week - November 5, 2010

This week's set allows the entire team to swim on the same sendoff.  It's also a good set for working your closing speed on a 200 or 400.

This set works best in a 25-yard or 25-meter pool.
Total yardage will vary by swimmer.

Four rounds of the following, with no break between rounds (16 total swims):
4 swims on 1:30
These are choice of stroke or kick.
On the first 3 swims, go as far as you can go and still make the sendoff.  Keep these at an aerobic pace.  Make the sendoff!
On the 4th swim, go one less length than you went on the first 3 swims...this swim is UP TEMPO.  E.g, if you did 100s on the first 3 swims, you go a 75 on the 4th swim, and swim it fast.  If you did 75s on the first 3 swims, the 4th swim is a fast 50.  Everything is on a 1:30 sendoff.   "Fast" means give it what you have left, and the effort should take you above lactate threshold.

When you finish the fourth round, do a 50 easy.  Then do a 500-yard/meter set of your choosing.  Moderate effort.

Then...repeat the original part of the set (four rounds of 4 swims on 1:30, with every 4th swim up tempo).