Variety Set with Coach Ahrens of Schwimmverein Mannheim

Wibke Ahrens
Head Coach
Schwimmverein Mannheim, Germany
Below you will find a nice little morning set I did yesterday with my swimmers.
The day before we had a hard 2×1500 fast so I focused on a large diversity of strokes and distances without too much intensity.
Editor’s Note: Here is the set translated, below is a picture of the set in its original form.  We thought you might be interested in seeing the German abbreviations.
Warm up: 600 Free/Back, Kick/Pull, Drill/ build  200 each
6x 100 Side Kick/ Kick on back/ Side Kick/ Breast Kick on back 25 each @2’15
100 ez
12x 75  50 IMO – 10 wall kicks + turn + uw – 25 fly fast  @1’30
100 ez
2x 400  #1: Free w/pad. 2/3 breathing pattern, #2: IM 25 dril/ 25 build   1′ break
30x 25  2x Free reducing strokes, 1x Main stroke fast @ ’35
100 ez
4x 200 Stroke kicks  Goal: < 3'20  @ 4'
Warm down: 200 ez
4950m (SCM)

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