Swimming Set of the Week - October 11, 2013

Not a long set this week, and there’s lots of rest, but the yardage is quality 200-pace work.

Swim 5 rounds of the following:

1 X 200 swum as…
25 freestyle, extend front to back on each stroke
25 flutter kick on your back
25 freestyle, extend front to back on each stroke
25 flutter kick on your back
100 freestyle

Take approx. 45 seconds rest, then…
2 X 50 freestyle on 1:00, at roughly 200 race pace

Take approx. 1:15 seconds rest, then start a new round.  Make sure your heart rate returns to 100 beats per minute or less before starting a new round.

Descend your time on the 200s throughout the set.