Swimming Set of the Week - September 24, 2010

There are sets that ask swimmers to descend time while maintaining a certain sendoff.   There are sets that ask swimmers to maintain time while tightening the sendoff.  There are sets that ask swimmers to descend time AND tighten the sendoff.   This week's set is a little different in that it asks swimmers to descend time while ascending (increasing) the sendoff.  

Barbara's Masters team used this set as part of their taper for a meet -- with good results.

WARMUP:  300
Four rounds:
1 X 25 freestyle with a mid-pool flip done the way Kara Lynn Joyce does it on her video
1 X 50 freestyle easy except increase speed from the flags through the turn
Focus:  SNAP into streamline

MAIN SET:  1600
16 X 100 freestyle or IM or FRIM or stroke/free (Whatever you do, keep it the same for all 16 X 100.)
Start with a sendoff that gives approximately 10 seconds rest (start at an easy aerobic pace).  Every two 100s, add :05 to your sendoff.  You will be getting more rest as the set progresses, so your swim time should get faster as the set progresses.

Example:
2 X 100 on 1:40
2 X 100 on 1:45
2 X 100 on 1:50
2 X 100 on 1:55
2 X 100 on 2:00
2 X 100 on 2:05
2 X 100 on 2:10
2 X 100 on 2:15 

In the video Go Swim Freestyle with Kara Lynn Joyce, there is a chapter on flip turns.  In this chapter, Kara does a drill that gives a priceless visual on how to execute a fast, tight, and perfectly timed flip turn.  We watch this chapter about once a month with the Masters team that I coach.  We also watch KLJ''s video for how-to video on Early Vertical Forearm.  Pick up a copy and check it out!  -- BH