Set of the Week
Bookmark and Share   Print this entry Print this entry
font size A A A

Swimming Set of the Week - April 23, 2010

Posted by Barbara Hummel on Apr 23, 2010 12:48AM (2,808 views)

Broken 200s this week, working on holding 200 race pace when you're slightly fatigued.  

The set is 2000 yards or meters.

Notes:
1.  Whenever the rest interval says EXACTLY 40 seconds (or 30 or 20 seconds), you should round up or down by 2 to 3 seconds so that you're pushing off on a 5-tick or 0-tick to make it easier to get your time.  But don't take more than 4 seconds beyond the allotted rest period.
2.  The preliminary freestyle swims should feel easy.  It's the choice swims that are up-tempo at 200 race pace.

3 X (150 freestyle on exactly 40 seconds rest + 50 choice @ 200 race pace on exactly 20 seconds rest)

50 easy recovery

3 X (100 free on exactly 30 seconds rest + 100 choice @ 200 race pace on exactly 20 seconds rest)

50 easy recovery

3 X (50 free on exactly 20 seconds rest + 3 X 50 choice on exactly 20 seconds rest; descend time on the 3 X 50 within each 200)

100 easy recovery


Tags broken swims, race specific training, swim training


Responses

Responded May 02, 2010 08:01AM

Hi Barbara, how would you adapt your sets for let us say children or for swimmers of different levels.

Responded May 02, 2010 12:09PM

Mario, I think you can use it as it stands because there are no target times specified, it's about them swimming at their speed with specified rest
Responded May 02, 2010 06:05PM

Thanks as always GW( is it George Washington?...only joking);)) but ..I actually meant all the sets posted here...I presume only when there are lap times that one has to adapt according to a swimmer's capabilities.
Responded May 02, 2010 06:36PM

Mario,
Most of the sets that have my name on them (as opposed to Glenn's sets) are written for groups of mixed ability. They're sets that I've used for the Masters team that I coach, and for my own training. I usually give a range for the sendoffs. Or, as in the case of this workout, the swimmers go at their own speed and take a specific amount of rest.

I was an age-group coach for 6 or 7 years, and I believe that most kids age 12 and up could use my workouts. Hope this helps. Just try a few of them with your kids and see how it goes.

Responded May 03, 2010 11:41AM

Thanks Barbara.


User_go Please login or signup to leave a comment.

The Pool

Subscribe RSS Feed


Videos-Evals

Drills

Products

Practices


 

More

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 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 flutter kick Fran Crippen freestyle gallop stroke goals hand entry hand exit head position heart rate hybrid IM inner strength iPhone app Jason Lezak Jeff Rouse 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 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 streamline stretch cord stretching stroke count stroke rate 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 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 Subscribe to our RSS feed


 
built by devtwo