This set kinda sneaks up on you… which can be a good thing.
This morning at practice, we did a set that starts off by demanding that you go slower than you really want to, and end up shrinking the rest and having to go faster. Before you know it, you’re a bit tired and trying to meet your goal times.
The total set is 15 x 100 done in the following pattern (long course meters):
• 5 x 100 on 1:45 trying to hold 1:30 – it’s not easy swimming that slow, so it’s quite a challenge to mix just the right rate and length.
• 5 x 100 on 1:35 trying to hold 1:25 – this felt the most flowing, just easy swimming but still holding back a bit.
• 5 x 100 on 1:25 trying to hold 1:20 – having to hit JUST the right speed with only 5 seconds rest isn’t the easiest task, so it’s physically and mentally challenging.
Adjust the intervals and goal times to suit you. You can even design the set using 50’s instead of 100’s, and mix strokes in as well.