This week’s set demands creativity and ownership of technique from the swimmers. Every November, Barbara’s masters team does a set of 50 swims on 1:30 sendoff/turnaround. No equipment. You can swim any stroke (or drill or kick). You can swim any distance. All you have to do is make the sendoff.
The first year, everyone tried to swim as far as possible on every “swim.” The yardage was impressive; the swimming…not so much. Over the years, the emphasis has been more on swimming less yardage with more focus, working on personal technique goals, and being creative in designing a set that’s interesting and that works for YOU. Here are some examples of sets created by Barbara’s swimmers…all within the framework of 50 swims on 1:30. Focus points are from the swimmers.
50 X 100
Focus: Count strokes and hold count while staying aerobic. Flow into the turns. Don’t ease up on the final strokes into each finish. No crossover at midpoint of the pull (freestyle). Throw in some 100s backstroke or IM for interest and to use different muscles.
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10 X (4 X 100 + 1 X 75)
Focus: First three of the 100s are freestyle. Fourth 100 is backstroke, then recover with a 75. Use a variety of strokes and drills on the 75 to inform the 100s. Count strokes throughout to increase awareness of technique, esp. distance off walls.
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2 rounds:
3 x 75 (25 FL, 50 FR)
1 x 50 stroke
The first, third, and fifth sets were FL for the 50s; focus on not letting the hands get “stuck” as they enter the water.
Second and fourth sets were 50 BK and 50 BR, respectively; focus on being intense on the turns…point the toes.
The sixth set was:
2 rounds:
3 x 75 (25 FL, 50 FR)
2 x 50 (50 BR, 50 FL)
FL/FR/FR
50 kick
3 X 75 FR; focus on using the whole body, high-elbow catch, engage the hips
1 X 50 choice easy recovery
Focus: Keep stroke count and time consistent
Focus: Exhale, steady kick, lean in on the water
75 BK/BR/FR
75 BK/BR/FR
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