Swimming Workout of the Week - June 6, 2014

At GoSwim, D-Day means Dave Denniston Day.  This week’s set was inspired by the great Dave-D, and uses his special formula for creating sets that swimmers enjoy.   It really works!  Try the workout below and then, for more ideas, check out Dave’s article Mona Lisa Workouts That Make Smiley Faces.

MAIN SET:  1800
Swim six rounds of the following.  Descend your time on the 100s throughout the set.  After the 25s, go right into the next round.  Your main chance to rest is right after the 100 in each round.

1 X 100 freestyle (pull or swim, but be consistent) on approximately 30 seconds rest
3 X 50 on a sendoff that gives 15-20 seconds rest
#1 = Fly/Back
#2 = Back/Breast
#3 = Breast/Free
2 X 25 freestyle on a sendoff that gives 10-15 seconds rest; breathe every 3 (no same-side breathing)