Set of the Week
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Swimming Set of the Week - September 18, 2009

Posted by Barbara Hummel on Sep 18, 2009 05:38AM (4,125 views)

 Find a swim buddy who's about your speed to help push you through this IM set.  Take the amount of rest indicated so that you can feel sharp on the swims.

2 X 200 IM (stroke/free by 50) on approx. :30 RI

2 X 100 IM on approx. :30 RI

4 X 50 IM order on approx. :25 RI

8 X 25 IM order twice through on a rest interval that equals your swim time.   Build to fast on each length.

100 easy recovery

10 X 50 as follows, on approx. :25 RI
FL/FL
BK/BK
FL/BK
BK/BK
BR/BR
BK/BR
BR/BR
FR/FR
BR/FR
FR/FR

100 easy recovery

1 X 100 IM for time FAST!!!!


Tags IM, recovery, speed work, swim training, swimming


Responses

Responded Sep 18, 2009 09:39PM

Where is a good workout to train for the 400 IM? Note that a good time on a 200 IM will be a stretch. Any secret w/out to build "stroke stamina" which is a problem...
Thanks
Responded Sep 18, 2009 09:40PM

Cool workout BTW!
Responded Sep 19, 2009 11:22PM

Great workout! I had fun with this one, even without a partner.
Responded Sep 22, 2009 05:13PM

For building endurance, I love starting with 75's. To build endurance for a 400 IM, try this set: 50 fly+25 free, 50 back + 25 free, 50 breast + 25 free, 75 free. Take 15 - 20 seconds rest between each 75. Take a heart rate (should be Zone 3 140-180). Then, do 75 fly + 25 free, 75 back + 25 free, 75 breast + 25 free, & 100 free. Take another heart rate. Should still be zone 3. Now do 100 each, fly, back, breast, free with 15 seconds rest between. Heart rate again should be Zone 3. take 2 mins rest and do your 400!

Responded Aug 05, 2010 05:36PM

Great workout Bellla. Obviously not been back to check for a bit :)


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