Swimming Set of the Week – November 13, 2009

This week we’re borrowing an idea from coaching friend Mike Collins at NOVA Masters.  Every year, the NOVA Masters do something called the Triple Crown to help them get ready for the USMS One-Hour Postal Swim in January.   Leg #1 of the Triple Crown is 50 swims on a 1:30 sendoff.   No equipment.   There are some other important rules that you can read about at the NOVA site:  

//www.eteamz.com/novamasters/news/index.cfm?id=4126443&cat=391152

Barbara’s Masters team (the UV Rays) is doing Leg #1 this week.  Barbara offers her swimmers a bunch of options of how to do the 50 swims on 1:30; the options shown below are the most obvious or have been the most popular.   No matter what level of swimmer you are, this is a great framework for designing a workout that will improve your aerobic endurance, your ability to maintain good form and a steady pace for a long period of time.  

More advanced swimmers could also use this framework for designing a workout that improves anaerobic endurance.  One example might be to alternate 1 X 125 fast… 1 X 75 recovery… 1 X 50 drill or build.   However you slice it, have fun.   Follow these links to pick up a copy of Mike Collins’s open-water DVD or Sara McLarty’s triathlon-skills DVD.  

6250 Yards
50 X 125

5625 Yards
Alternate:
1 X 125
1 X 100

5000 Yards
50 X 100

4800 Yards
4 X (10 X 100 + 2 X 75)
FInish with 2 X 100

4650 Yards
2 X (6 X 100 + 2 X 75)
2 X (5 X 100 + 2 X 75)
2 X (4 X 100 + 2 X 75)
3 X 100
2 X 75
3 X 100

4200 Yards
8 X (2 X 100 + 4 X 75)
2 X 100

4000 Yards
10 X (1 X 100 + 4 X 75)

3750
50 X 75

3350 Yards
16 X (2 X 75 + 1 X 50)
2 X 75

2950 Yards
16 X (1 X 75 + 2 X 50)
2 X 75

2500 Yards
50 X 50