Set of the Week
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Swimming Set of the Week - July 20, 2012

Posted by Barbara Hummel on Jul 20, 2012 12:17PM (2,536 views)

IM set this week.  Go get it.

WARMUP: 400 on your own

WARMUP SET:  200
Swim 3 at once in your lane.
8 X 25
Odd 25s:  Synchronize strokes with the other two swimmers
Even 25s:  Swim in a draft formation of your choice

MAIN SET 1900
16 X 50 as follows:
3 X 50 (25 Fly + 25 Back) on 1:05
3 X 50 (25 Back + 25 Breast) on 1:05
3 X 50 (25 Breast + 25 Free) on 1:05
3 X 50 Free on 1:00
4 X 50 (Fly/Back...Back/Breast...Breast/Free...Free/Free) on 1:05

100 easy recovery

3 X 100 choice on 2:00; descend 1-3
30 seconds extra rest

4 X 75 on 1:30 (Fly/Back/Breast...Back/Breast/Free...Repeat)
30 seconds extra rest

5 X 50 choice on 1:05
30 seconds extra rest

6 X 25 kick with NO FINS on :40.  You must do at least one 25 of deolphin kick, one 25 of flutter kick, and one 25 of breaststroke kick.

WARMDOWN:  200 easy choice


Tags IM, swim training


Responses

Responded Aug 01, 2012 12:26AM

Hi, Fairy recently returned to the pool as a way of getting in shape again after not doing anything for a couple of years caused by lack of time due to our baby. These sets seem like a great idea as there does nt seem to be any lessons or coaching at my level at my local pool.
Please can you explain what is meant by "on 1:05" and also " descend 1-3" ?

Thanks and keep them comming!

Responded Aug 01, 2012 12:57AM

1:05 would be your send off. I think they call it your turnaround time in some countries. Descend 1-3 means your second swim should be faster than your first swim and the third swim should be faster than the second swim.

Responded Aug 01, 2012 01:58AM

so is that 1:05 between arriving on the wall and leaving again (effectivly resting 1:05), or would that be 1:05, starting when you begin of the first 50m and then starting the 2nd 50m when the counter reached 1:05, (effectively swimming the 50m and resting, between sets, in 1:05)?

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