Can you hold the same pace through a long set of 50s with a decreasing interval, while planning for that pace to get JUST a bit faster as you get deeper into the set?
That’s the goal of this simple set of 50s. Plan, and continue to push the envelope on what you can do.
Main Set (short course yards):
In prepping for this set, you have to understand that as the intervals decrease, and the goal of the set being that you hold the SAME pace thorugh each set, you MUST set a pace that allows you to make the fastest interval. Start with the end in mind.
– 8 x 50 on :50 holding the pre-set pace
– 8 x 50 on :45 holding the pre-set pace
– 8 x 50 on :40 holding the pre-set pace
Now take the "pre-set" pace and drop it by :01 second.
– 6 x 50 on :50 holding just a bit faster pace
– 6 x 50 on :45 holding the new pace
– 6 x 50 on :40 holding the new pace
Now, take another second off the pre-set pace.
– 4 x 50 on :50 at the new pace
– 4 x 50 on :45 at the new pace
– 4 x 50 on :40 at the new pace
It sneaks up on you, and a quick example would be:
– first set, the swimmer would need to hold a minimum pace of :38 seconds through the entire set to make the 50s on the :40. Those would be what we call "touch and go" swims.
– the second set now requires the swimmer to go at least :37 seconds on the 50s as they need to be just a bit faster than the first set.
– the final set now has the swimmer setting the goal of at least :36 seconds on each 50.