I made this set when I was out with tendonitis this past season (yet I still managed to make districts in the 200 and 500 :]) I do this set in the diving well at my high school pool every other day to help me ease back into swimming.
It's pretty much a huge descending ladder with some squats and treading thrown in "just for fun". For the easy laps of kicking, your head can be out of the water. Also, I usually turn my board so it puts my shoulders in a more comfortable position, if anyone wants to try that. Or without a board; it doesn't really matter. I also like this because it never really gets old. If treading becomes too easy, you can put your hands out of the water, then arms, then put them on your head, and so on. The intensity can get kicked up once your body becomes accustomed to the workout.
Yes, the treading does get intense. Do your best with keeping the times. I had it easy because of the electronic timer we have.
Of course, times may have to be adjusted since not all diving wells are exactly the same.
6 x 75 Warm Up
5 "Laps" Kick x10 1:10 : One breath for each sprint kick lap (push off breath)
1x 5 Sprint
2x 4 Sprint 1 Easy
2x 3 Sprint 2 Easy
2x 2 Sprint 3 Easy
2x 1 Sprint 4 Easy
1x 5 Easy
1x Treading: :30 Flutter, Egg Beater, Breaststroke, Butterfly
1x Treading: :35 Flutter, Egg Beater, Breaststroke, Butterfly
2x 20 Squats; Fly kick underwater, take a breath and go fly kick back
4 "Laps" Kick x8 :55 : One breath for each sprint kick lap (push off breath)
1x 4 Sprint
2x 3 Sprint 1 Easy
2x 2 Sprint 2 Easy
2x 1 Sprint 3 Easy
1x 4 Easy
1x Treading: :40 Flutter, Egg Beater, Breaststroke, Butterfly
1x Treading: :45 Flutter, Egg Beater, Breaststroke, Butterfly
2x 20 Squats; Fly kick underwater, take a breath and go fly kick back
3 Laps Kick x6 :40 : One breath for each sprint kick lap (push off breath)
x1 3 Sprint
x2 2 Sprint 1 Easy
x2 1 Sprint 2 Easy
x1 3 Easy
1x Treading: :50 Flutter, Egg Beater, Breaststroke, Butterfly
1x Treading: :55 Flutter, Egg Beater, Breaststroke, Butterfly
2x 20 Squats; Fly kick underwater, take a breath and go fly kick back
2 Laps Kick x4 :25 : One breath for each sprint kick lap (push off breath)
x1 2 Sprint
x2 1 Sprint 1 Easy
x1 2 Easy
1x Treading: 1:00 Flutter, Egg Beater, Breaststroke, Butterfly
1x Treading: 1:05 Flutter, Egg Beater, Breaststroke, Butterfly
2x 20 Squats; Fly kick underwater, take a breath and go fly kick back
1 Lap Kick x2 :10 : One breath for each sprint kick lap (push off breath)
x1 Sprint
x1 Easy
1x Treading: 1:10 Flutter, Egg Beater, Breaststroke, Butterfly
1x Treading: 1:15 Flutter, Egg Beater, Breaststroke, Butterfly
2x 20 Squats; Fly kick underwater, take a breath and go fly kick back
6 x 75 Cool Down
Some feel good stretching
