Tag: Ahrens

200s Inferno with Coach Wibke Ahrens

Posted on by rdwoodruff

Wibke Ahrens
Head Coach
Schwimmverein Mannheim/ Germany

*Two hundreds inferno*
 
Warm up:
4x 150m  @ 3:00  IMO bw (starting with free)  50 stroke/ 50 kick/ 50 drill
12x 25m  @ 0:35  1x uw kick (side/back/front)/ 1x free min. cycle counts
                            w/ fins
1x 100m  @ 2:00  ez
 
Main set:
5x 200m  @ 3:30  IM/ Bk or Br (all 5 the same)  80% effort
1x 200m  @ 3:15  free
4x 200m  @ 3:35  IM/ Bk or Br (all 4 the same)  85% effort
1x 200m  @ 3:15  free
3x 200m  @ 3:40  IM/ Bk or Br (all 3 the same)  3” faster
1x 200m  @ 3:15  free
2x 200m  @ 3:50  IM/ Bk or Br (all 2 the same)  3” faster
1x 200m  @ 3:15  free
1x 200m  @ 4:00  IM/ Bk or Br   all out
1x 200m  @ 3:15  free
 
1x 200m  @ 4:00  ez w/ fins
 
Warm down:
8x 50m  @ 1:10  25 without breathing (free/ fly/ uw kick/ pull out)
                         25 ez
1x 200m             ez 
 
5800 scm/ 120 min  
 
We did the main set in three groups with different send offs depending on the personal best.
The fastest group did it the way written above.
The second group started with a send off 3:50 and ended with 4:10.
The third group (some younger swimmers) did the same send off like group one but only 150s.
 
Enjoy!! 🙂

Variety & Race Pace with Coach Wibke Ahrens

Posted on by rdwoodruff
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

Variety Set with Coach Ahrens of Schwimmverein Mannheim

Posted on by rdwoodruff
Wibke Ahrens
Head Coach
Schwimmverein Mannheim, Germany
www.svm-schwimmen.de
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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Fly or Die

Posted on by rdwoodruff
Wibke Ahrens
Head Coach
Schwimmverein Mannheim
Germany
 
I often explain our intensities with car shifts from 1-6 (recovery> all out)
 
4x 50m Fly @50”  PB+ 5”  (200P)
200m Kick  w/fins (2nd shift)
4x 50m Fly @55”  PB+ 4”
200m Kick  w/fins (2nd shift)
4x 50m Fly @1′  PB+ 3”
200 Kick  w/fins (2nd shift)
4x 50m Fly @1’10  all out 
200 Kick  w/fins (2nd shift)
 

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