Variety & Race Pace with Coach Wibke Ahrens

Wibke Ahrens
Head Coach
Schwimmverein Mannheim, Germany
www.svm-schwimmen.de

 

 
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

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