Two Different Sets

We had some good response to the ideas generated by the set for 200's last week so here are two different new ones designed for the 500 swimmer. They will of course work in various modifications for any type of endurance swim.

This first set is designed to push aerobic thresholds while dealing with some lactic acid tolerance. You of course can adjust the intervals; these are for our Senior Training group.

5x100/1:30 progressive 1-5
4x100/1:25 pro 1-4
3x100/1:20 pro 1-3
2x100/1:15 pro 1-2
1x100/ be under 1:10 (most were under a minute)

1x250 snorkel recovery swim pulling your stroke back together

4x100/1:25 pro 1-4
3x100/1:20 pro 1-3
2x100/1:15 pro 1-2
1x100/ be under 1:10

1x250 snorkel recovery as above

3x100/1:20 pro 1-3
2x100/1:15 pro 1-2
1x100/ sub 1:10

1x250 snorkel recovery as above

2x100/1:15 pro 1-2
1x100/ sub 1:10

1x250 snorkel recovery as above

1x100/sub 1:10...we actually had all guys and girls under a minute here, tongues hanging

This set is 3500 yards at effort plus 1000 yards recovery based stroke work

The second set is designed to get the swimmer to feel the intensity of the 500 yard swim, to make the commitment to dealing with the discomfort...or put another way, to get comfortable being uncomfortable. In every swim, perhaps except the 50, there comes a moment where the swimmer needs to push through the barrier caused by the exertion level. We believe that if they do that in workout occasionally they will have the confidence to make the positive decision in the meet: confidence is, after all, the most important muscle in the one's body...coach and swimmer alike.

Again this is for our Senior Training group. We establish race pace for the 500 for each swimmer. Those working around 5:00 for the swim go the 100's on the 1:15; those working on 4:30's go the 100's on the 1:10. All the 50's are on the .40 and everything is foot touch except the last 50. We do the first 50 from the blocks. All swims at race pace or at the bare minimum at race pace effort.

1x50/.40
1x100/1:10 or 1:15
1x50/.40
1x100/1:10 or 1:15
1x50/.40
1x100/1:10 or 1:15
1x50/.40

We did this set last Tuesday which is 17 days from our December shave meet. We will let you know how our 500's go at Sectionals in Long Beach!

Got something similar to share? Please send it our way and we will include it in a future posting. Have a great week at the pool!