> 07/20/06 Three Descend Sets: 100s, 75s, 50s | GoSwim TV

07/20/06 Three Descend Sets: 100s, 75s, 50s

Just starting to taper for FINA worlds, with first event 16 days away.

WARMUP: 700
With Zura Alpha fins:
100 dolphin on stomach
100 flutter on back
100 dolphin on back
200 EZ free/back

200 EZ breast kick all positions

KICK SET: 500 + 200
In this set you descend time.
5 X 100 breast kick on standard kickboard on 2:15 sendoff. Descend [went 1:47…1:45…1:40…1:35…1:34]

100 EZ pull — backstroke and freestyle

DRILL SET: 450 + 250
In this set you descend time and ascend stroke rate.
6 X 75 on 2:00 sendoff
First 2 lengths of each 75 are 2 Down/1 Up (Breast with an Extra Kick). Third length of each 75 is regular breaststroke.
I used a Tempo Trainer on this set, and cranked down the beep interval by .05 second on each 75 until doing so didn’t produce a faster time. At that point, I went back UP on the beep interval to the setting that produced the fastest time. Times and TT were:
#1: TT 1:75 1:15 time
#2: TT 1:70 1:12 time
#3: TT 1:65 1:10 time
#4: TT 1:60 1:05 time
#5: TT 1:55 1:08 time
#6: TT 1:60 1:05 time

250 EZ pull — back and free

BREAST SET: 450 + 250
In this set, you descend the sendoff and try to maintain time.

9 X 50 whole-stroke breast with a pull buoy on a sendoff that gives you approx. 15 seconds rest on the first 3, then 5 or less seconds on the final 3.
1-3 @ 1:00 sendoff and 8 strokes per length [held :45]
4-6 @ :55 sendoff and 9 strokes per length [held 46/47]
7-9 @ :50 sendoff and 10 strokes per length [held 46/45]

250 EZ pull – free and back

3 starts from the blocks with a 25 fast, then EZ 25 back to the blocks

Total Yardage: 3000