We have a 90-minute practice instead of 60 minutes on Saturday, so I wanted to try the “Satan Set” with the swimmers going to New England SCM Champs in mid December.
The true Satan Set (6-6-6) is 6 X 100, all within 6 seconds of your best time or they don’t count, and on 6:00 sendoff. We modified just a bit 🙂
Long, easy warmup, your choice.
I did my usual, but extended it a bit to practice pulldowns:
200 breast kick all positions
6 X 25 breast with fins and strapless paddles
2 X 25 bresat with fins
100 EZ free
MAIN SET: 1800
6 X 100 all out from the blocks, trying to swim within 6 seconds of your best time. [Best time 100 breast is 1:17.79, so I was shooting for 1:23 to 1:24.]
Between each 100, we did 200 EZ pull recovery. We didn’t start a new 100 until our pulse was in the 90 to 110 range. Our sendoff on the early 100s was about 7.5 minutes; on the later 100s it was about 8 minutes.
[Went 1:26…1:24…1:23…1:24…1:24…1:23.] [Pulse rate AFTER the 100s crept up from 140 after the first one to about 165 after the final one.]
WARMDOWN: 200 real EZ
Total Yardage: 3000