Swimming Set of the Week - December 13, 2013

This week’s set will help masters swimmers determine their Aerobic Threshold (AT) pace in preparation for the One Hour Swim in January.

WARMUP:  400 on your own

WARMUP SET:  200
4 X 50 choice, but start each 50 with 20 seconds of vertical kick and DO NOT come back to the wall to start the 50.  Also…do not swim all the way to the wall at the end of each 50.

MAIN SET:  1950
The purpose of this week’s set is to establish your AT pace.  This is the pace per 100 yards (or meters) that you can sustain for 15 to 30+ minutes of continuous swimming.   To calculate your AT pace, take the average of your three 400-yard swims.  Convert the time into seconds, e.g., 4:55 = 295 seconds.   Divide the seconds by 4 to get your pace per 100, e.g., 295 divided by 4 = 73.75 = 1:13.75 AT pace.

The 400s should be at aerobic pace.  Think SUSTAINABLE.  While you’re swimming, ask yourself:  Could I keep this up for another 10 minutes.  If your answer is NO, back off the pace.

Swim 3 rounds of the following:

1 X 400 free

1 X 50 easy recovery

8 X 25
Odds:  Choice; maximum distance per stroke on :30 or :35
Evens:  Choice; build on :35 or :40

WARMDOWN:  200
Something other than freestyle!