GoSwim Gold
Print this entrySwimming Set of the Week - June 22, 2012
This week's set asks you to tire the body with 100-125 yards of swim or kick, then climb out and dive in for a really FAST 25...then repeat.
WARMUP: 400 on your own
TRIATHLON SET: 200
6 X 25 swimming 2 or 3 abreast in your lane. First 4 X 25 are moderate pace, and you should synchronize your strokes. Final 2 X 25 are FAST pace, but still 3 abreast in your lane.
BREATH-CONTROL SET: 400
Four rounds, with no break between rounds:
2 X 25 breath control on :40 (Coach's choice by round. It could be freestyle with a max of 1 or 2 breaths/length...or breaststroke with a double underwater pullout...or butterfly not breathing until after the 3rd stroke...or backstroke kicking to mid-pool before breakout.)
1 X 50 pull on 1:00. Breathe every 4 (or 5) on first 25; breathe as much as you want on secod 25.
BUILD SET: 100
4 X 25 build (choice) on :35
MAIN SET #1: 450
Three rounds of the following. Take approx. 30 seconds rest between rounds:
1 X 125 then climb out of the pool and do...
1 X 25 FAST ALL OUT from a dive.
The 125s and 25s are choice or IM. Descend time on the 125s. The 25s are ALL OUT.
BREATH-CONTROL SET: 400
8 X 25 pull on :30, breathing every 4 (or 5) strokes
MAIN SET #2:
Four rounds of the following:
1 X 100 then climb out of the pool and do...
1 X 25 FAST ALL OUT from a dive
1 X 25 active recovery back to the starting end of the pool.
Descend time on the 100s. The 25s are ALL OUT.
For an added challenge: Kick the 100s, hop out of the pool, and start your FAST 25 within 10-15 seconds of finishing the 100 kick.
WARMDOWN: 200 easy
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