This week's set is based on a PORTION of a Michael Phelps IM set described in Issue 6, 2005 of the American Swimming Magazine. Phelps did the set as 200...400...600...800...600...400...200. The set below is plenty tough at half the yardage.
FRIM = IM except that you substitute free for fly.
The numbers in the columns are sendoffs.
Choose the column of sendoffs that best suits your pace. Pace is determined by the fact that you should get about 30 seconds rest after the first 100 FRIM. If your initial sendoff would be faster than 1:40, try to determine that ahead of time and extrapolate a new column of sendoffs for yourself before you head to the pool. If your initial sendoff would be slower than 2:00, then do the set with fins so that you can make the 2:00 sendoff.
The sendoffs get tighter when you come back down the pyramid, so your times should be faster when you come down the pyramid. THIS SET IS SENDOFF CRITICAL! Keep track of when you push off and when you finish.
100 FRIM 1:40 1:45 1:50 1:55 2:00
200 FRIM 3:20 3:30 3:40 3:50 4:00
300 FRIM 5:00 5:15 5:30 5:45 6:00
400 FRIM 6:40 7:00 7:20 7:40 8:00
300 FRIM 4:45 5:00 5:15 5:30 5:45
200 FRIM 3:05 3:15 3:25 3:35 3:45
100 FRIM 1:25 1:30 1:35 1:40 1:45
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