Swimming Set of the Week - October 4, 2013

This week’s set uses a fartlek approach to working on speed.

WARMUP:  400 on your own

WARMUP SET:  450
Found rounds with fins:
1 X 25 dolphin kick on your back; start with 3+ underwater dolphins
1 X 25 flutter kick on your back; start FAST and finish easy
1 X 25 build; choice of stroke or drill
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3 X 50 freestyle, focus on extending front to back on each stroke; build the second length

MAIN SET:  1700
1 X 125 from the blocks; push the final 50
225 easy recovery
1 X 100 from the blocks; push the final 50
200 easy recovery

4 X 25 butterfly or breaststroke on :40 sendofoff/turnaround; break out into FAST strokes (2 on the first 25, 3 on the next 25, 4…5…), staying as relaxed as possible, then finish the length with LONG strokes.   Make sure you EXHALE on the fast strokes.
50 easy recovery

1 X 75 from the blocks; push the first 2 strokes and then the final 25; stay as relaxed as possible
75 easy recovery

4 X 50 backstroke or freestyle on 1:15 sendoff/turnaround; on each length, break out into 4 or 5 FAST strokes, then finish the length with LONG strokes
50 easy recovery

1 X 50 FAST from the blocks; practice race-day breathing
100 easy recovery

1 X 50 FAST from the blocks; practice race-day breathing
100 easy recovery

1 X 25 from the blocks; ACCELERATE to the wall; make sure you exhale
75 easy recovery
1 X 25 from the blocks; start FAST and ACCELERATE to the wall; make sure you exhale
75 easy recovery

WARMDOWN:  600
12 X 50 easy swimming on no particular sendoff.  Take turns letting each swimmer choose the stroke and the focus point (e.g., hide the breath, six-beat kick, extend front to back on each stroke on freestyle)