Swimming Set of the Week - October 23, 2009

 Got a Masters swimmers who needs a special 60th birthday practice?  Here's just the thing... and it was a lot of fun for the rest of us, too.

WARMUP SET:  100+
Use fins and use any stroke or combination of strokes.  Swim continuously.  See how far you can swim with only 60 strokes.  Everything has to be legal and, whatever you do, it has to look like SWIMMING rather than kicking or drilling.  Stop where you are when you finish and see who went the farthest.  

MAIN SET:  2700
6 X 50 freestyle on :60; last 50 is flutter kick

60 seconds rest

6 X 50 choice on :60; last 50 is kick (choice)

60 seconds rest

8 X 50 on :60
Fly/Free
Back/Free
Breast/Free
Free/Free
Repeat

60 seconds rest

8 X 50 pull on :60; descend 3-4 and 7-8

60 seconds rest

6 X 25 with fins on :45
Odds:  FAST, ALL-OUT freestyle
Evens:  Breaststroke arms with flutter kick; keep your eyes above water and focus on FAST hands

6 X 25 no fins on :45
Odds:  Flutter kick
Evens:  Breaststroke kick

60 seconds rest

12 X 50 choice on :60; every 3rd 50 is FAST

60 seconds rest

6 X "60" with fins on :60; make the turn at the 50 and get back to the wall in time to start the next swim

60 seconds rest

1 X 50 ALL OUT with fins on :60
2 X 25 ALL OUT with fins on :45