GoSwim Gold
Print this entrySwimming Set of the Week - August 27, 2010
This week's set is in response to a forum question: What can I do in the pool when I have a sore shoulder?
The answer is, you can do a lot, but you have to use your imagination.
WARMUP: 700
500 with fins; mix of dolphin, flutter, single-arm free, single-arm back (use only the good shoulder)
200 breast kick in various positions, e.g., under water, arms up, arms down, stomach, back
MAIN SET: 2050
5 X 250 Major/Minor on a sendoff that gives 20-25 seconds rest
Major = Breaststroke kick on your stomach with thumbs locked
Minor = Eggbeater Kick
Descend time 1 to 5.
Note: In a major/minor set, you swim primarily the "major" item, but there is a certain distance of a "minor" item that moves through the set. For example, in this set the first 250 is 50 eggbeater + 200 breast kick. The second 250 is 50 breast kick + 50 eggbeater + 150 breast kick. The third 250 is 100 breast kick + 50 eggbeater + 100 breast kick. Etc.
100 easy recovery
5 X 125 with fins, Major/Minor on a sendoff that gives approximately 15 seconds rest
Major = Head-Up Dolphin Kick
Minor = Head-Lead Flutter kick on your back
Descend time 1 to 5.
75 recovery
WARMDOWN: 150
200 IM kick with pull buoy
50 easy breaststroke with a very small pull
Total: 3000 yards/meters
sprinter
Nora Edwards
Please 