Today some of my swimmers came to me after training just to tell me how much they liked the set.
So I decided to share it!
We are at the beginning of the season preparing for the first main competition in 4 weeks!
Variety set with a little 100’s race pace test
Warm up:
4x 150m @3’00 IMO 50 stroke/ 50 kicks/ 50 drill
6x 75m @1’40 25 fly kick w/skulls in front of your head
25 free kick w/windshield wipers
25 free
w/ front snorkle
Pre set:
2x 300m @5’00 Choose two strokes (75s)
– 25 cycle count/ 25 reduce one cycle/ 25 reduce one more
– Do at least 5m underwaters off each wall
2x 300m @5’00 IM (75s)
– 25 85%/ 25 90%/ 25 ez
– Do at least 5m underwaters off each wall
Main set:
8x 150m @4’00 4 mainstroke/ 4 second stroke
100 all out from dive (PR+ max. 6”)
50 ez
Warm down:
8x50m @1’10 Kick without a board
8x50m @1’00 choose stroke
one paddle right/ one fin left
switch after 4
3x50m 7,5 streamline off the wall on time
42,5 ez
1x300m 50 free/ 50 kick ez
4900 scm/ 120min
The Swimming Wizard 