This week's set is a favorite at taper time -- roughly two or three weeks away from a big meet. It asks you to do 12 X 100, descending time gradually, and with control, until you're within six seconds of your target race time on the final 100.

Starting to gear up for a championship meet in mid December. The 8 X 75 breast at a controlled descend was the main set.

Here's an alternate to set #1 -- for the mortals among us.

Here's a fun drill that tests the upper limit of your flutter kick...and the lower limit of your Tempo Trainer.

Now that you're a few weeks into a new season, your shoulders SHOULDN'T be hurting but, in case they are, here's an IM kick set that will give them (and only them) a rest. This one's worth trying even if your shoulders are fine.

In case you missed the Olympics last week, and in case you missed how swimming was sorta in the limelight, you may have also missed seeing how important underwater dolphins are to a swimmer's success. As a hint, it's the first thing we've started working on... even for us old Masters swimmers.

IM set with fin option. What could be finer?

Some overdistance 125s SCY, getting ready for an LCM meet.

Doing some overdistance in a 25-yard pool to prepare for an LCM meet.

With triathlon season just around the corner, or already in full swing in warmer locales, here's a long aerobic set to help you zero in on a steady, sustainable pace for race day.

One week out from USMS nats.

One of my favorite sets. You're going into the swims with leg fatigue and not much rest, but the Tempo Trainer doesn't let you take it easy. The tether 100s are to build confidence....

This practice caters to the triathletes on your team with three short main sets that are mostly freestyle, with a little bit of IM.

Just a tough set that makes you hold things together (like cadence and fast hands) as you are experiencing the fatigue of a 200 race.

This may be the shortest-ever Set of the Week, but it's a fun and really useful taper set.