font size A A A

Set of the Week - February 29, 2008

Posted by Glenn Mills on Feb 29, 2008 11:00AM (2,801 views)

20 X 100
Descend 1 to 4, 5 to 8, etc.
Descend time on #4, #8, #12, #16, #20... working down to within 5 or 6 seconds of your best time on #20.
Use a sendoff that's roughly your best time +:40.
Recovery 100s are choice; 4, 8, 12, 16, and 20 are best stroke.

Responses

Mecano	Responded Feb 29, 2008 02:17PM mmmm , sorry but i want to know what you mean , am i supposed to do the first one the best one , and then descend or what /? am sorry , i feel its good , but am not getting it ??
Barbara Hummel	Responded Feb 29, 2008 05:38PM Your focus is on the 4th, 8th, 12th, 16th and 20th 100s. #1 to #3 are moderate pace, but descend your time on each one. #4 is faster than #3, and it should be 10 to 15 seconds slower than your best time in the 100 (quick but certainly not all out). #5 is recovery. #6 is still recovery but a little faster. #7 is faster than #6. #8 is faster than #7, and should be faster than #4. #9 is recovery again, etc. #12 should be faster than #8. Hope this helps.
Mecano	Responded Mar 01, 2008 05:26AM ahhh now i get it , but sry where is the descending here ,, ITS ALL ASCENDING ??
Mecano	Responded Mar 01, 2008 05:34AM ahhh ,,, :) sry i get when i rt it on a paper , ok , my last question now is you said #1 to #3 are moderate pace, but descend your time on each one am i supposed to decrease my time in the 100 which means my speed , or the interval that i will work the 100 on ??? i mean am i supposed to do thoose 3 100's like that 1:10 Int 2' 1:15 Int 2' 1:20 Int 2' 1:04 Int 2' ??
Barbara Hummel	Responded Mar 01, 2008 08:56PM Decrease your time, not the sendoff. The sendoff should remain the same throughout the entire set. #1 might be 1:20. #2 might be 1:15. #3 might be 1:10. #4 might be 1:05. But... if you are getting down to 1:04 on #4, then a 2:00 sendoff is too slow. Your sendoff should should be more like a 1:40 or 1:45 on the entire set. Your sendoff should be your best time (race time) plus 40 or 45 seconds. Just try the set and you'll get the idea.
Mecano	Responded Mar 02, 2008 06:02AM i get it all now , thanks a lot ,,
aussieg	Responded Mar 03, 2008 01:53AM Hi, Can you recommend a similar set for butterfly? I'm training for the masters 200m and still find 3x(4x50) a bit of a challenge. Any suggestions? Curly /
Barbara Hummel	Responded Mar 03, 2008 08:29AM Curly, You could try swimming #4, 8, 12, 16, and 20 as fly/free/fly/free by 25. Or you could try swimming each length of those particular 100s as 3 or 4 strokes fly, then switch to free. Either of these options would be plenty tough and would build your fly strength without destroying you. On the recovery 100s you could put on fins and do dolphin kick and fly drills. Hope this gives you some ideas you can use.
aussieg	Responded May 26, 2008 03:48AM Thanks Barbara, Another fly question. My feet are clearing the water . A like minded fly swimmer suggested I try to make both kick more equal rather than 1 big 1 small. I hear the words bit I'm unsure how to achieve this. Your help would be appreciated. By the way I've dropped the 100's and am concentrating on 50 till I build up my endurance. I'm up to 10x50 on 1.15. Regards Curly

Please login or signup to leave a comment.

The Pool

Videos-Evals

Drills

Products

Practices

Underwater Tag Cloud

1650 Aaron Peirsol active drag active recoveryswimming aerobic endurance age-group Amanda Beard anchoring android Android app ascending sendoffs backstroke balance beach reading bilateral breathing birthday swim blueseventy Body Shape bodyline brain training breakout breaststroke breath control breathing Brendan Hansen broken swims butterfly catch challenge set coaches coaching combat side stroke competition crossover turn Cullen Jones Cullen JonesKarlyn Pipes-Neilsen cycle rate Dave Denniston descend set distance per cycle distance training dive dolphin dolphin kick DragSox Drills dryland DVD efficiency eggbeater kick Endless Pools Eric Shanteau Eric Vendt etiquette EVF fatigue feel Finis finish fins fist drill flip turn flip turns flutter kick Fran Crippen freestyle gallop stroke goals goswimtv.com hand entry hand exit head position heart rate hybrid IM inner strength iPhone app Jason Lezak Jeff Rouse Jessica Hardy Kaitlin Sandeno Kara Lynn Joyce Karlyn Pipes-Neilsen Kevin Clements kick kids learn-to-swim long axis strokes loping Margaret Hoelzer masters medball Michael Phelps middle distance Misty Hyman mobile video monofin neural Olympics one-hour swim open turns open water Over training pace pace clock paddles paralympics parents passive drag propulsion pull pulling pulse rates pushoffs pyramid questiontaper race specific training racing recovery relay starts resisted swimming rhythm Robert Margalis Roland Schoeman Roque Santos rotation Sara McLarty science Scott Tucker sculling SEALs shoulders sighting snorkel speed work sprint Staciana Stitts Starts stations Steve Haufler straight arm recovery streaming streamline stretch cord stretching stroke count stroke rate subscription support swim across america swim camps swim fun swim technique swim training swim video swimming Swimming Golf swimming music Swimsense swimsuit taper teaching Tempo Trainer tether timing training Triathlon tuck turn Turns underwater dolpin underwater pull Vasa water poloswimming water temp weights work to rest ratio

Who is GoSwim?

We are a group of swimmers who swim really fast, and like to help others learn how to reach their competitive potential in the area of professional swimming.

Want More GoSwim?

Subscribe to our RSS feed

built by devtwo