Swimming Set of the Week - September 7, 2012

Active-recovery set this week...incorporating some early season speedwork.

WARMUP:  400 on your own

TECHNIQUE SET:  200
2 X 100 freestyle
#1:  Do a mid-pool flip on each length, but do them on your "goofy" arm rather than on your normal arm.  For a great visual on how to execute a mid-pool flip that will super-charge your wall flips, check out Kara Lynn Joyce in this clip.
#2:  Swim a 100, trying to do each turn on your goofy arm.

MAIN SET:  1800
This is an active-recovery set, i.e., after each 125 you should pause long enough to get your time, then push off and swim an EASY 25 recovery back to your original starting wall.  Recovery can be anything (free, back, kick, double-arm backstroke, etc.).  After you finish the recovery 25, pause long enough to regroup with a swim buddy or to push off on the 00 or 10 or 20, etc.

12 X (125 + 25 active recovery).  Every 3rd 125 is up tempo and you should descend time on the four up-tempo swims.  This means that #9 and #12 will be VERY up tempo.

You should do the same thing on each of the up-tempo swims so that you can compare your times.  The easier 125s can be a different stroke or mix of strokes or kick.

WARMDOWN:  100
100 easy, starting each length from out of the water (dive from the side or from the blocks).
5 minutes shoulder exercises on the deck.