Set of the Week - July 6, 2007

Here's a fun descend set that Glenn and I did last weekend. It was a collaborative effort. Glenn described the form of the set in an article called Swimming Controlled Descend Sets. In that article, he used the example of 12 X 200, descend 1-4, 5-8, and 9-12. That was a bit too much yardage for me, so I changed the set to 12 X 100 and added the idea of using a Tempo Trainer to really CONTROL our descend.

The Tempo Trainer should be in Mode 2 for this set, which means that it will give a quick BEEP BEEP BEEP every 10 to 30 seconds, depending on how fast you want to go. On each 100, you will start by setting the TT at a certain interval -- let's say it's 22 seconds on your first 100. You will push off and start swimming when you hear the first BEEP BEEP BEEP. Then, your goal is to swim each 25 in 22 seconds, for a total time of 88 seconds (1:28). On the next 100, this swimmer would re-set the TT to beep every 21 seconds and his goal would be to swim the 100 in 84 seconds (1:24). Etc.

Don't worry too much about your sendoff. After each 100 just catch your breath a bit, re-set your Tempo Trainer, and then wait for the next BEEP BEEP BEEP to start your next 100. Before the final 100, wait for your heart rate to go below 100 before your start.

You can swim any stroke you want. Glenn chose to do freestyle pull with pull buoy and paddles. I chose to do breaststroke. I've listed both of our progressions as examples of how the set works. It's a good idea to sketch out your times and settings BEFORE you get to practice. Have fun!

12 X 100 planned descend using Tempo Trainer in Mode 2.
Final 100 should be your best time (race time) plus 6 to 7 seconds. Calculate backwards from that time to determine your target time and Tempo Trainer setting for the first 100.

Here� what Glenn's descend looked like for freestyle pull:
#1: 1:20 (Tempo Trainer set @ 20)
#2: 1:16 (TT @ 19)
#3: 1:12 (TT @ 18)
#4: 1:08 (TT @ 17)

100 EZ recovery

#5: 1:16 (TT @ 19)
#6: 1:12 (TT @ 18)
#7: 1:08 (TT @ 17)
#8: 1:04 (TT @ 16)

100 EZ recovery

#9: 1:12 (TT @ 18)
#10: 1:08 (TT @ 17)
#11: 1:04 (TT @ 16)
#12: 1:00 (TT @ 15)

100 EZ recovery

Here's what my descend looked like for breaststroke:
#1: 1:44 (Tempo Trainer set @ 26)
#2: 1:40 (TT @ 25)
#3: 1:36 (TT @ 24)
#4: 1:32 (TT @ 23)

100 EZ recovery

#5: 1:40 ((TT @ 25)
#6: 1:36 (TT @ 24)
#7: 1:32 (TT @ 23)
#8: 1:28 (TT @ 22)

100 EZ recovery

#9: 1:36 (TT @ 24)
#10: 1:32 (TT @ 23)
#11: 1:28 (TT @ 22)
#12: From the blocks. 1:24 (TT @ 21)

100 EZ recovery