Swimming Set of the Week - September 18, 2009

 Find a swim buddy who's about your speed to help push you through this IM set.  Take the amount of rest indicated so that you can feel sharp on the swims.

2 X 200 IM (stroke/free by 50) on approx. :30 RI

2 X 100 IM on approx. :30 RI

4 X 50 IM order on approx. :25 RI

8 X 25 IM order twice through on a rest interval that equals your swim time.   Build to fast on each length.

100 easy recovery

10 X 50 as follows, on approx. :25 RI
FL/FL
BK/BK
FL/BK
BK/BK
BR/BR
BK/BR
BR/BR
FR/FR
BR/FR
FR/FR

100 easy recovery

1 X 100 IM for time FAST!!!!