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Swimming Set of the Week - April 30, 2010

Posted by Barbara Hummel on Apr 30, 2010 10:24AM (3,056 views)

How can a 500-yard set be a distance-training set? Read on...and try it.

While filming Fran Crippen, we got to know his coach, the legendary Dick Shoulberg of Germantown Academy, a little better. This week's set was designed by Coach Shoulberg and we found it in a book that's loaded with training ideas: Games - Gimmicks - Challenges for Swimming Coaches, by Bob Steele.

The set is only 500 yards/meters, but if you do the segments at 500 race pace, it becomes a demanding broken 500. If you do the set as fly, back, or breast...at around 200 race pace...it is also a great challenge. Have fun and thanks, Coach Shoulberg, for a set that's definitely a keeper.

PS You might need a copy of the set at BOTH ends of the pool :)

Super 500
25 @ 30-second sendoff
50 @ 60
75 @ 1:30
50 @ 60
50 @ 60
75 @ 1:30
25 @ 30
25 @ 30
50 @ 60
25 @ 30
50 @ 60
25 @ 30
25 @ 30

distance training, Fran Crippen, swim training

Responses

Hank Webb	Responded May 04, 2010 06:48PM What a great set, I had a blast with it, and yes a copy at both ends is a good idea. Thanks to all of you for this resource.
wonderboy	Responded May 06, 2010 07:18PM The great thing about the set is that you don't realize that it's a Super 550, not a Super 500. That is unless your secretary double-checks the yardage for you. This secretary's a keeper...
Barbara Hummel	Responded May 06, 2010 07:35PM hmmm. Maybe Coach Shoulberg can clarify for us. It is 550, but that's the way it appeared in the Games, Gimmick book.
Marc	Responded Dec 22, 2010 09:39PM It's a way to make a equallity between yards and meters: Since 550yd is almost 500 mts, the europeans don't do the last two 25's and swim 500 mts, and you do the complete set and swim 500 meters too!!!.... Don't know what's worse, my english or the "joke"...
Barbara Hummel	Responded Dec 22, 2010 09:42PM I like it, Marc. You should be working for world peace.

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