Swimming Set of the Week - September 9, 2011

Another set this week that helps swimmers train for the SCM season while in a SCY pool.

Make sure you take plenty of rest between each swim.  When we did this with our Masters group, we rested 45-75 seconds after each active-recovery length before starting the next swim.  This allowed all swimmers (of all speeds and doing various strokes) to get back to the starting wall and regroup before starting the next swim together.  This turns the set into more of a speed-training set.

WARMUP:  1000 choice

MAIN SET:  2050
5 X 125 with an easy 25 recovery after each 125
#1:  Break for exactly 10 seconds at the 25
#2:  Break for exactly 10 seconds at the 50
#3:  Break for exactly 10 seconds at the 75
#4:  Break for exactly 10 seconds at the 100
#5:  From a dive; break for exactly 10 seconds at the 100
Descend time 1-5.

200 easy recovery
1 X tether

6 X 75 with an easy 25 recovery after each 75
Twice through:
#1: Break for exactly 10 seconds at the 25
#2:  Break for exactly 10 seconds at the 50
#3:  From a dive; break for exactly 10 seconds at the 50
Descend time 1-3 and 4-6

200 easy recovery
1 X tether

2 X 75 broken for exactly 10 seconds at the 50.  Do an easy 50 recovery after the first 75.
#1:  From a dive from the blocks
#2:  From a dive from the side of the pool (not the blocks); make this one faster than #1

WARMDOWN:  200