Swimming Set of the Week - March 12, 2010

This week's set combines many elements that coaches (and swimmers) should like:  it's a team builder because everyone does the same set on the same sendoffs (except for beginners, who have a separate track); it's a set that pushes everyone to the limit; it's a set that you might not think you can make, but then you feel GREAT when you make it.

We want to give a big shout out for this set to Mel Goldstein, head Masters coach at YMCA Indy SwimFit in Indianapolis, Indiana.  It was one of six terrific practices written by Mel that appeared in this month's issue of Swimming World Magazine.  Mel calls this set "Drop-Out 50s," because he says most people will probably not complete the set.  The idea is to do as many 50s as possible and keep swimming till the set is over.   We'll post the set as written by Mel.  Then, we'll post a slightly modified version that Barbara used with her Masters team this week. They rated it toughest (and best) set of the week.

The Original (Mel Goldstein) Set:  2000/1600
(Written for LCM; Mel suggests taking it down to 5 X 50 on :35 for SCY)
5 X 50 on 1:05 swim (or 4 X 50 on 1:15)
5 X 50 on :55 swim (or 4 X 50 on 1:05)
5 X 50 on 1:00 swim (or 4 X 50 on 1:10)
5 X 50 on :50 swim (or 4 X 50 on 1:00)
5 X 50 on :55 swim (or 4 X 50 on 1:05)
5 X 50 on :45 swim (or 4 X 50 on :55)
5 X 50 on :55 swim (or 4 X 50 on 1:00)
5 X 50 on :40 swim (or 4 X 50 on :50)

Barbara's Version:  2000/1600
Written for SCY
Choose fast track or slower track and do as many of the 50s as possible.  When you can no longer make the sendoff, quickly put on fins and keep going.  You can kick or swim any stroke or combination of strokes, as long as you make the sendoff.  Take a mandatory rest break of no more than 1 minute before starting the final round.   Alpha swimmers start the fast track at 1:00 sendoff and take it down to :35 for the final round.
5 X 50 on 1:05 swim (or 4 X 50 on 1:15)
5 X 50 on :55 swim (or 4 X 50 on 1:05)
5 X 50 on 1:00 swim (or 4 X 50 on 1:10)
5 X 50 on :50 swim (or 4 X 50 on 1:00)
5 X 50 on :55 swim (or 4 X 50 on 1:05)
5 X 50 on :45 swim (or 4 X 50 on :55)
5 X 50 on :55 swim (or 4 X 50 on 1:00)
Rest break of no more than 1 minute
5 X 50 on :40 swim (or 4 X 50 on :50)