Swimming Set of the Week - April 30, 2010

How can a 500-yard set be a distance-training set?  Read on...and try it.

While filming Fran Crippen, we got to know his coach, the legendary Dick Shoulberg of Germantown Academy, a little better.  This week's set was designed by Coach Shoulberg and we found it in a book that's loaded with training ideas: Games - Gimmicks - Challenges for Swimming Coaches, by Bob Steele.  

The set is only 500 yards/meters, but if you do the segments at 500 race pace, it becomes a demanding broken 500.  If you do the set as fly, back, or breast...at around 200 race pace...it is also a great challenge.   Have fun and thanks, Coach Shoulberg, for a set that's definitely a keeper.

PS  You might need a copy of the set at BOTH ends of the pool :)

Super 500
25 @ 30-second sendoff
50 @ 60
75 @ 1:30
50 @ 60
50 @ 60
75 @ 1:30
25 @ 30
25 @ 30
50 @ 60
25 @ 30
50 @ 60
25 @ 30
25 @ 30