Swimming Set of the Week - August 17, 2013

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