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Main Set Monday - March 7, 2011

Posted by Glenn Mills on Mar 07, 2011 08:23AM

Setting intervals to demand faster swimming.

Even when people are in between seasons, getting the fitness levels back up requires that the coach demands intervals that keep the athletes engaged, even early in the morning when they're still a bit asleep.  While the intervals weren't incredibly difficult for many of the swimmers, they're still fast enough to make sure they're paying attention.

Main Set (short course yards)
• 3 x 100 on 1:15
• 2 x 100 on 1:25
• 3 x 100 on 1:10
• 2 x 100 on 1:25

• 300 kick

• 2 x 100 on 1:15
• 3 x 100 on 1:25 - mix in alternate stroke
• 2 x 100 on 1:10
• 3 x 100 on 1:20 - mix in alternate stroke

• 300 kick






Archived Comments

Responded Mar 08, 2011 08:37AM

What is the pace supposed to be on the 300's kick? Is it active rest?

Responded Mar 08, 2011 03:25PM

Yes sorry... active rest. Just keep it smooth and keep moving.

Responded Mar 12, 2011 06:37AM

WHAT IF MY FASTEST 100 IS 1:00 ...DO I REPLACE THE 1:15 WITH 1:20 ? THE 1:30 ETC....?

Responded Mar 14, 2011 12:32PM

Yes. Always manipulate the intervals anyway you need based on your speed.

Responded Mar 20, 2011 02:46PM

My daughter has been undergoing a new set of training for 9 months now, and despite the tough sets that she's been struggling to keep up with, her timing has only marginally improved by 1sec for 100m. I understand interval training is very effective in improving endurance but has not happened. Here is an example of the interval sets :

3 sets of 8 X 100m (LC freestyle) in 1 min 45 sec, including rest.

My daughter will normally not be able to catch up with all the sets given and therefore not be able to get any rest before she needs to go again.

Her 50m freestyle timing is slightly under 29s and her 100m timing is around 1.04min. We are hoping she can get that down to 1.02min.

What do you think has gone wrong, or is 9 months too short to see any improvement?

Responded Mar 21, 2011 04:30PM

Hi Mum... are you saying she's having a tough time making the 100's on 1:45? Barely getting any rest? For someone that goes 1:04 in the 100 meters, that's a problem I think. She should be able to make that very easily if what I'm reading is correct. It's a 2,400 meter set with really no fast swimming if the goal is to just make the interval. Let me know if I'm understanding this correctly? If I am, we could be talking about a very good athlete who has something technical that needs some attention. The trouble being that she's able to hold the power for the first 100, but it takes everything out of her, and it gets much tougher to hold for a longer swim.

Responded Mar 22, 2011 12:50AM

Hi Glenn, that's exactly what I mean. Holding power for the 1st 100m and it takes everything out of her. I also need to clarify on the timings I have given you, as my girl has been confusing me quite a bit. The 1:45 is for breaststroke, and for freestyle the completion time is 1:30. She normally can only catch around 5sec rest. If she tries to go out faster, she will not be able to swim for the rest of the sets.
I think her inability to complete these sets in a shorter time has hampered her progress. We really want to help her but do not know where the problem is.
I am told that the 100m timing should ideally be at max 4 sec from 2X50m time. For her free, it's 5-6sec from 2X50m time, but for her fly, it's a good 8-9sec from that time. She's one of the better 50m fly swimmers around for her age, but when it comes to 100m, her ranking drops substantially.

Responded Mar 22, 2011 12:51AM

Hi Glenn, that's exactly what I mean. Holding power for the 1st 100m and it takes everything out of her. I also need to clarify on the timings I have given you, as my girl has been confusing me quite a bit. The 1:45 is for breaststroke, and for freestyle the completion time is 1:30. She normally can only catch around 5sec rest. If she tries to go out faster, she will not be able to swim for the rest of the sets.
I think her inability to complete these sets in a shorter time has hampered her progress. We really want to help her but do not know where the problem is.
I am told that the 100m timing should ideally be at max 4 sec from 2X50m time. For her free, it's 5-6sec from 2X50m time, but for her fly, it's a good 8-9sec from that time. She's one of the better 50m fly swimmers around for her age, but when it comes to 100m, her ranking drops substantially.

Responded Nov 27, 2012 02:59PM

i would like to reply and try to help here ....if her 100 meter sprint in 1:04 that means ur daughter pace should be as follow
8x100 en1 should be on 2:00 target swim 1:30
8x100 EN1 ON 1:45 TARGET SWIM 1:22
4X100 EN2 ON 1:35 TARGET SWIM 1:19
4X100 EN3 ON 1:30 TARGET SWIM 1:17
THAT WILL HELP HER ENDURANCE GOOD LUCK


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