Big Set with Coach Mathieu Leroy of Chartres, France

Mathieu Leroy
Chartres, France

I work with swimmers between 13 and 15 who are qualifying for French elite nationals or young French nationals.

 
We did this workout in a long course meters pool.

1 hour of dryland first
Focus: aerobic progressive freestyle set
“20×400”
#1 and # 2 are warm-up: 400 FRIM (#1 with fins / #2 without fins)
#3/4/5/6: 400 Fr @ 6′ / 2×200 fr faster @3′ / 4×100 fr faster @1’30”/ 8×50 fr best average @45”)
1 minute rest
#7/8/9/10 with fins: 400 fr @5’30” / 2×200 fr faster @2’45” / 4×100 fr faster @1’25” / 8×50 fr best average @45”
1 minute rest
#11/12/13/14 with pull buoy-straps-paddles: 400 fr @6′ / 2×200 fr faster @3′ / 4×100 fr faster @1’30” / 8×50 fr best average @50”
1 minute rest
#15/16/17/18 with fins and paddles: 400 fr @5’20” / 2×200 fr @2’40” / 4×100 fr @1’20” / 8×50 fr best average @40”
#19 (with fins)/20 are active rest: (50 Bk kick-100 IM swim-50 Fr swim).
TOTAL 8000m
GOALS TIMES for the set
400’s => focus on long stroke and same number at each lap.
2×200’s => at anaerobic threshold
4×100’s=> above threshold (at 1500 pace)
8×50’s=> best average (try to hold or beat 400 pace)

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