Fartlek-type speed set this week to work on stroke rate.
Fartlek is Swedish for “speed play,” and is a training term familiar to many runners. The idea is that you alternate fast and slow, making smooth transitions between the two. In our set, you alternate swimming with a fast turnover RATE or cadence…and swimming with a slower cadence, emphasizing maximum Distance Per Stroke (DPS). When you swim with a high RATE, don’t try to muscle your way through the water. Focus simply on getting the arms moving quickly. The set is 300 yards/meters and can be inserted into a longer set.
Make sure you give yourself enough rest on this set! Your resting time should be equal to or greater than your swim time. Barbara’s masters team used a 1:15 sendoff/turnaround for SCY.
6 X 50 pull or swim as follows:
#1: 37.5 yards @ FAST cadence + 12.5 yards @ max Distance Per Stroke (DPS)
#2: 25 @ FAST cadence + 25 @ max DPS
#3: 12.5 @ FAST cadence + 37.5 @ max DPS
#4: 12.5 @ max DPS + 37.5 @ FAST cadence
#5: 25 @ max DPS + 25 @ FAST cadence
#6: 37.5 @ max DPS + 25 @ FAST cadence