Having drooled over swim sets posted by other bloggers, I've decided it's time to post my own so here commences the first "Set of the Week" post. This set is a general work out and does not target a specific stroke. It is a great starting point for those former swimmers looking to dive back in. Take it easy and find times that work for you. The next time you try it, cut 5 seconds off from each set.
6x100 (25 swim, 25 kick, 25 drill, 25 swim - free, fly, free, breast, free, back - 15 seconds rest)
8x75 kick (25 kick on right side, 25 on back, 25 on left side - i.m. order - 15 seconds rest)
9x100 (1st easy, 2nd medium, 3rd fast - repeat and drop 5 seconds each set of three, i.e. 3 on the 1:45, 3 on the 1:40, 3 on the 1:35)
100 easy
4x200 kick with board (1, 3 = free and 2,4 = choice - 10 seconds rest)
10x50 (negative split - 2 on the 1:00, 2 on the :55, 2 on the :50, 2 on the :45, 2 on the :40)
300 cool down
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