Set of the Week
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Swimming Set of the Week - April 17, 2009

Posted by Barbara Hummel on Apr 17, 2009 08:00AM (3,560 views)

This set of 100s offers a "take it to failure" challenge as well as a mental challenge to keep track of the sendoffs.  As you progress, be ready to deal with those two voices in your head... the one telling you to swim fast enough to make the next sendoff, and the one telling you to slow down so you don't make the next sendoff.

??? X 100 free on the following sendoff pattern (read instructions below before starting!):

00:00
2:00
1:55
1:50

1:55
1:50
1:45

1:50
1:45
1:40

1:45
1:40
1:35

1:40
1:35
1:30

1:35
1:30
1:25

1:30
1:25
1:20

1:25
1:20
1:15

1:20
1:15
1:10

1:15
1:10
1:05

1:10
1:05
1:00

1:05
1:00
:55

Etc.

Swim this as a continuous set of 100s, i.e., no breaks between the groupings of 3 X 100. Dive into the set at an initial sendoff that gives you approximately 30 seconds rest. Keep going until you can no longer make the sendoff. Ideally, you want to complete 15 to 18 X 100 before you reach failure. Fins are recommended because they will give you a wider range of speed and this allows you to prolong the set:)

At whatever point you start the set, your first grouping of 3 X 100 will actually be 4 X 100.


Tags descend set, fins, freestyle, training, swimming


Responses

Responded Apr 17, 2009 12:06PM

so actually we would be swimming 300m freestyle descending?
I remember a similar set of the week posted previously. Unfortunatelly I cannot find it. Do you remember when it was uploaded?
Responded Apr 17, 2009 02:25PM

We did a set similar yesterday with 50s and dropping a second each one, starting on 1:00. Some complained at the beginning because they are getting too much rest and that it is boring. The way I look at it is that for the first 10-15 repeats function as aerobic swimming and it also gives them a chance to do other strokes as well. There are always those one or two swimmers who are afraid of pushing themselves and miss the interval earlier then they should.

Responded Apr 17, 2009 06:33PM

Esta excelente, pero yo le modifique un poco ya que cada 3 x 100 despues nadaba un 100m CI a 1ยด50" y esta mas entretanido, pero el objetivo canbia de ser un ejercicio de parciales negativos a ser un ejercicio de tipo misto anaerobicamente.
Responded Apr 21, 2009 02:00PM

Hi Sprinter. I posted this as an IM set last year, and our Masters team did it as an IM set last week. It was really interesting to see the different ways people react to this set. There's always some grumbling and dread at the beginning of a set where you know you're supposed to "take it to failure." But just about everyone found energy and resolve once they got halfway through and the sendoffs started to get tough. It's a great set for building/revealing tenacity. The trick is to have the courage to start :) Once you do that, the set will carry you along.
Responded Apr 21, 2009 05:16PM

Hi Barbara,

Thanks for adding the 00:00 to the top, which you didn't have on the white board -- Much easier for this simpleton to understand...
Responded Apr 21, 2009 06:44PM

I used to like Barbara, now I think she's trying to kill me.
Responded Apr 21, 2009 08:08PM

sounds like it could become one of my favorite sets:-)
but I have one question left: the 30 seconds rest which I should take at the initial send off, how fast should the first 100 be then? Like should I add the 30s econds rest to my pb? ( e.g. pb 1:00-> initial send off 1:30) or should those 30 seconds be added to a endurance 100m?( e.g. 1:15-> 1:45)
thank you:-)
Responded Apr 21, 2009 08:40PM

There's no hard and fast rule, but I'd lean toward adding 30 seconds to a fairly easy, aerobic swim, not to your personal best. One key to doing the set is to keep it aerobic for as long as possible. Remember... all you have to do is make the sendoff. When we did the set, most people ended up doing 14 to 16 X 100. But one woman did 22 X 100 before she missed her sendoff.


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