Here's a Couple of Sets

This first one comes from Gordy Westerberg out of Albuquerque, New Mexico. He shares sets regularly. We liked this one because we are referring to our 200 gang as middle sprinters and our 500 gang as long sprinters. This set seemed to give both groups something they could sink their teeth into…as Ken likes to say, “They buy into it…more likely to own it”.

10x400s done as 4-3-2-1

3 at 5:30 (keep it relaxed), 1 at 4:30 strong

2 at 5:30 (keep it relaxed), 1 at 4:30 stronger

1 at 5:30 (keep it relaxed), 1 at 4:30 fast

1 at 5:30 (keep it relaxed)

We saw some really fast 400s on #9! THANKS GORDY, keep them coming.

Then we plagiarized his set into one that gave us some pulling then swimming using Gordy’s rest reduction. We then added in some fast 50’s with increasing rest. We have stress days 3 times per week and like to have them go for speed each of those days after some more aerobic based capacity work.

70 mins of work = 5000 yards total: all pulling with ankle straps and pull buoys; all stronger, getting faster 400’s were swim as were the 50’s.

[3x400 pull - straps and PB – keep it smooth and even paced - intervals are 5:30 or 6

Then 1x400 swim/4:30 or 5 make it strong

Then 8x50 on .35 or .40 time average] rest interval +/- .60 get pull gear back on

[2x400 pull As Above then 1x400 stronger then 6x50 time ave on .40 or .45] RI +/- .60

[1x400 pull AA then 1x400 super strong – fast oh yeah! Then 4x50 time ave .45 or .50] RI @.60

{{1x400 swim; get up and rock the pool then 2x50 time ave on .50 or .60; be thinking I am finishing my 400IM or 500 free}}