Swimming Set of the Week - September 11, 2009

Sep 11, 2009
Swimming Set of the Week - September 11, 2009

Here's a subtle way to introduce some speedwork.

If you're a runner, you may have done fartlek or "speedplay" as part of your training.    On a typical fartlek run, you might cover 5 to 8 miles at an easy pace, with short bursts of speed thrown in every quarter mile or so.   This set uses the same idea.  

16 X 25 on a sendoff that gives 15 to 20 seconds rest 
Alternate 3 X 25 easy swimming @ max distance per stroke and 1 X 25 controlled SPRINT holding good form

8 X 100 choice (but not IM), on a sendoff that gives 20-25 seconds rest
The easy lengths should be very easy and aerobic.  The FAST lengths should be at 85 to 90% effort.  Try to build into the FAST lengths by accelerating slightly from the flags into the wall just before each fast length.  
#1:  last 25 is FAST
#2:  3rd 25 is FAST
#3:  2nd 25 is FAST
#4:  1st 25 is FAST
#5:  last 50 is FAST
#6:  middle 50 is FAST
#7:  first 50 is FAST
Take an extra 30 seconds rest
#8:  full 100 is FAST (time it!)

100 easy pull as recovery

1 X 50 choice (fins optional); build to FAST on the entire 50.  You should be building speed and accelerating from the flags INTO and OUT OF the turn.

2 X 25 choice (fins optional) with a turn.  Build each 25 to RACE PACE.  Accelerate into the turn.

Join The Mailing List

Get the latest from GoSwim!

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.