There was a post recently on this site from a coach who described several examples of true SPRINT sets. One was something called “Satan Set,” which he described as:
6 X 100 @ 6:00 within 6 seconds of personal best or it doesn’t count. If more than 9 seconds of PB, add another.
I’ve wanted to try this set for a while, so I figured what better opportunity than 12 days out from my first event at FINA worlds. I was pretty nervous during warmup — anticipating a bunch of pain that was coming up — but once I got started, it wasn’t too bad. Being an old geezer, I adjusted the set slightly. I’d really recommend this as a taper set. Because your stroke and turns always feel different and kind of “off” when you try to go fast, this set pointed out some things I need to work on during the next 12 days. It also gave me a sense of how fast I can take out my 100 breast and not totally die on the last 25. So it was a good set, and good for boosting confidence and awareness. Might do it again next week.
With Zura Alpha fins:
100 dolphin on front
100 flutter on back
100 dolphin on back
200 breast kick with Zura Sidekick, alternating regular kick, eggbeater, and single leg.
With Zura Alphas and strapless paddles:
8 X 25 breast with pulldowns, focusing on hand position during the underwaters.
100 EZ free (procrastinating here)
SATAN SET: 600 of effort + 1200 of EZ pulling
6 X 100 breast from the blocks, trying to hit a time that is within 6 seconds of my Masters PB, which is 1:17.79. I didn’t assign do-overs or extras if I missed my target time. After each 100, I did an EZ 200 pull, alternating free and back. For a sendoff, I figured that I would wait until my heart rate returned to 80 or 90 before starting the next 100. On the first 3 X 100, this took 7 minutes. On the final 3 X 100, this took 7:15 then 7:30 then 8:00. Heart rate after the swims was 150 to 165.
Times on the set were 1:27…1:25…1:23…1:24…1:23…1:23.
WARMDOWN: 100 EZ swim after the final 200 pull
Total Yardage: 3000