Swimming Set of the Week – January 1, 2010

 This week we’re posting the third and final leg of the Triple Crown.  This is an idea we’ve borrowed from coaching friend Mike Collins at NOVA Masters.   Leg #1 was 50 swims on a 1:30 sendoff.  Leg #2 was 75 swims on a 1:20.  Leg #3 is 100 swims on a 1:15.   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

This is a great way to prepare for the USMS One-Hour Postal Swim in January.  It also makes a good New Year’s set…something a little different than the standard 100 X 100.  

When our Masters team did TC3 over the weekend, we introduced a mandatory 2-and-a-half minute bathroom break (or two 1:15 breaks;your choice) and you could take them at any time during the set.  What follows are some of the most popular ways that our swimmers did the set.  Have fun, and Happy New Year!

8750
50 X (1 X 100 + 1 X 75)

8,350
33 X (1 X 100 + 2 X 75)
Finish with 1 X 100.

7,500
100 X 75

7,000
20 X (4 X 75 + 1 X 50)

6,500
20 X (3 X 75 + 2 X 50)

6,250
50 X (1 X 75 + 1 X 50)

5,625
25 X (1 X 75 + 4 X 50)

5,000
100 X 50