Swimming Set of the Week - October 7, 2008

As the season ramps up, so does the yardage, intensity, workload, just about everything.  While this set is fairly long, it's varied just enough to keep your interest, challenge you to swim fast, and work muscles that are often neglected.

12 x 400 on various intervals
These are done as 4 sets of 3 x 400.
#1 - Freestyle on 5:20.  Descend these through the set to the point where the final 400 is as fast as possible.
#2 - Breaststroke pull on 6:30.  Make the interval.
#3 - Dolphin kick with fins on your back on 6:00.  Work the underwater kick off the walls, and try to hold as fast an average 100 as possible.

If desired, a short break may be taken between the sets to prepare for the fast 400 free, but also make sure everything is done fast enough for equipment changes.  A snorkel may also be used on the breaststroke pull so you can practice initiating the pull with the head down.  On the dolphin kicks, a nose-plug seems to help to allow for very long walls under water without giving up all your air.  Try it, it adds another dimension to your ability to stay submerged.

The final piece of equipment that works wonders for sets like this is the Finis SwiMP3 player.  Talk about a chance to zone out!