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Swimming Set of the Week - October 7, 2011

Posted by Barbara Hummel on Oct 07, 2011 12:27AM (1,879 views)

We continue the theme of preparing for an SCM meet in an SCY pool. This week: preparing for a 100m race by swimming broken 125s in yards.

WARMUP: At least 600, with a few 25s build

MAIN SET #1: 600
4 X 125 choice as follows:
Swim a 25 and get your time; rest exactly 10 seconds.
Swim a 75; rest exactly 10 seconds
Swim a 25; note your total time and subtract 20 seconds to get your "subtracted time." (Coach should record subtracted times.)
Easy swim back to the starting end after each 125, and let your heart rate return to <100 before starting the next 125.

RECOVERY/DRILL SET: 200
8 X 25 pull @ recovery pace on :35 sendoff; breathe every 3 or 4 strokes and make your exhale last as long as the 3 or 4 strokes.

MAIN SET #2: 600
4 X 125 choice, broken in the same way as before, except that this time your "subtracted times" should get progressively faster, and you take the following amount of rest within each 125:
#1: Rest 10 seconds between the swims
#2: Rest 10 seconds between the swims
#3: Rest 20 seconds between the swims
#4: Rest 30 seconds between the swims
Easy swim back to the starting end after each 125, and let your heart rate return to < 100 before starting the next 125. Coach should record subtracted times.

WARMDOWN: 200

descend set, broken swims, race specific training, speed work, swim training

Responses

Sheila	Responded Oct 07, 2011 07:13AM OK, I can't take it any more. I keep watching you post all these "broken set" workouts for training for SCM in a SCY pool. What is it about this type of workout that is so well-suited to training for the longer course in the shorter pool? (This isn't something I have to worry about any time in the near future, but curiosity finally got the cat...or something like that.)
GW	Responded Oct 07, 2011 01:56PM 125s because you need to be swimming at least the 100m so slightly over is better than slightly under. Broken because it allows you to swim each section with more intensity. No point in having a target of x seconds for a distance if you can't swim each part of it at least at the target pace if not quicker. At least, that's why I get mine to do it
Barbara Hummel	Responded Oct 07, 2011 03:21PM Hi, Sheila. Try one of the workouts in meters and see how it goes. GW, I agree with all your reasons. In coaching Masters, I find that I get great results from broken swims, especially during taper. The swimmers aren't intimidated by them, the way they might be if I assigned straight 125s or straight 75s and asked for a full effort. Also, by breaking the swims, and giving lots of rest between swims, you don't destroy the muscle and nervous systems of the swimmers. With broken swims, the swimmers generally feel "on top of" the swims, and this gives them energy to give a full effort. With a broken set like this, I like to add some accountability. We have a big white board, and I write everyone's name on the board and then record their times. Seeing your times in black and white, makes you really try to get the descends.
GW	Responded Oct 07, 2011 06:17PM Barbara, I give them each an ascetate board and a china graph pencil and they record their own times and HR at the end of each repeat. That really gives them accountability because if they cheat the HR (the time usually gives the lie!) then they are just cheating themselves, but then I am mainly dealing with age groupers at the other end of the spectrum. Needlessto say I do have to call the times as they finish but they do the calculations, including the minus 5s etc on their send off behind the previous swimmer. Gives me a chance to rattle off any 'coaching comment' between the swims as I'm not just busy writing on the white board
Barbara Hummel	Responded Oct 07, 2011 06:24PM A trick to these broken sets is not to leave "on the top." For swims where you break for a total of 20 seconds, we leave on the 40 and then don't have to subtract anything (unless you're the second or third swimmer in the lane). For swims where you break for a total of 40 seconds, we leave on the 20. For swims where you break for 30 seconds, we leave on the 00 or the 30. (It pays to have a bunch of engineers and number crunchers on the team who can figure out stuff like this:)
Sheila	Responded Oct 07, 2011 07:59PM Thanks for the comments. I pretty much figured 125s to go longer...that was obvious. It's the "broken" part I couldn't quite get, even though my coach has occasionally had me do broken swims. But not for this purpose. And usually longer. He'll have me do something like 3x100 with :10 rest, subtract out the :20 and then I'm supposed to rest and then swim a 300 in the same time. Or something like that. Sometimes I even make it. Heheh.
qotaeba abbasi	Responded Oct 12, 2011 05:56PM EVRY KIND OF SETS OR PRACTICE WILL ADD SOMTHING TO YUOR SKILLS , SO I THINK WE MUST DO ALL KINDS , THE SETS, ARE GREAT KNOLEDGE, I HAVE BEEN DOING IT, THANK YOU BARBARA

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Swimming Set of the Week - October 7, 2011

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