I got this main set from Coach Bob Bowman, when he was giving a physiology course at an ASCA clinic. He said that he does this set on a regular basis — every 4 or 5 weeks — to help his swimmers develop a sense of pace for their 200s. Coach Bowman’s version of the set is 16 X 50…12 X 50…8 X 40…4 X 50. I modified it slightly to make it a 1550-yard set rather than a 2000-yard set.
WARMUP: 600
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
100 free/back
With no equipment:
200 EZ breast kick all positions
MAIN SET: 1550 + 400
In this set, FAST means your pace for a 200. As an example: My target time for the 200 breast is 2:52, which works out to 43 seconds per 50, so I was shooting for 42 to 43 seconds on my FAST 50s. I did EZ backstroke and relaxed breaststroke drills (breast with an extra kick and body-dolphin breast) on the non-FAST 50s. [Times for the fast 50s were 41 to 43 seconds.]
There is no break during this set. Swim it straight through.
12 X 50 — every 4th 50 is FAST. Use a sendoff that will give you approximately 20 seconds rest after your FAST 50s. [E.g., I used 1:00 sendoff; Bowman’s swimmers were on :45.]
9 X 50 — every 3rd 50 is FAST. Add :05 to your sendoff. [I was on 1:05; Bowman’s swimmers on :50.]
6 X 50 — every other 50 is FAST. Add another :05 to your sendoff.
4 X 50 — every 50 is FAST. Add another :05 to your sendoff.
200 EZ pull recovery
200 EZ breast kick recovery
FLY SET: 400
With fins, twice through the following [did these on :30 sendoff]:
25 alternate 1 cycle FL/1 cycle BR
25 2L/2R Fly… switch to Fly
25 Karla drill
25 2L/2R Fly… switch to Fly
25 3 strokes Fly… switch to Free
2L/2R Fly… switch to Fly
25 FAST dolphin on your Back into breakout, then EZ Back
25 FAST dolphin on your Back into breakout, then EZ Back
WARMDOWN: 250
250 EZ pull plus 3 starts from the blocks
Total Yardage: 3200
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