Something for everyone this week: 400s, 200s, 100s.
This is a variation of our 22 January 2010 Set of the Week. The set is 2200 yards/meters with lots of rest, which means it’s quality yardage.
Because of the generous amount of rest between each swim, this is a good set to do with a group of mixed-speed swimmers. Everyone can start their swims at the same time. It’s amazing how hard the swimmers will work if Coach can record everyone’s times on a whiteboard or chalkboard so that the swimmers can see if they’re descending time within each segment of the set. Each segment (400s, 200s, and 100s) is choice or IM or kick.
Hint: To make it easier to get your total "swim time" on each swim, start the straight swims on the :60, the second swims on the :40, and the third swims on the :30. Then just note your final time as if you started on the :60; the subtraction is automatically done for you.
1 X 400 straight swim. Get your time.
1 X 400 broken at the 200 for exactly 20 seconds. Get your time for the total "400," subtract 20 seconds, and this time should be faster than your original 400 time.
1 X 400 broken at the 100s for exactly 10 seconds. Get your time, subtract 30 seconds, and this should be faster than your last 400 time.
50 easy recovery
1 X 200 straight swim. Get your time.
1 X 200 broken at the 100 for exactly 20 seconds; should be faster than original time.
1 X 200 broken at the 50s for exactly 10 seconds; should be faster than the previous 200.
50 easy recovery
1 X 100 straight swim. Get your time
1 X 100 broken at the 50 for exactly 20 seconds; should be faster than original.
1 X 100 broken at the 25s for exactly 10 seconds; should be faster than previous.