The Glenbrook Broken Mile Set

Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics

 

Broken Mile
11 x
{100 @1:00
{50@1:00
 

Set interval at best average 100 pace.  They should get no more than 2-3 seconds rest on the 100s.  It should provide a quick reset and then go.  The rest should come on the 50s.

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Distance Swimmers’ Delight: The Followup

Ryan Woodruff
 
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Last week I posted the Distance Swimmer’s Delight workout on this blog.  It was one of our most viewed workouts ever.  This past weekend, several of the swimmers who completed that set competed in a meet.  I thought it would be interesting to compare the results from the practice with results from the meet.

                           Broken Mile   Meet     Broken 1000       Meet      Broken 500    Meet
Swimmer 1            15:47            15:55             9:50                9:26             4:31           4:36
Swimmer 2            16:14            16:29            10:04               9:42             4:41           4:45

I should also mention that all of the times at the meet for these two swimmers were best times except Swimmer 2’s mile (missed best by .03)

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Distance Swimmer’s Delight

Ryan Woodruff
 
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We did the following set after about 3,000 yards of warmup, breathing pattern, and technique work.  The efforts were excellent, with swimmers totaling times that were 20-30 seconds faster than their best mile, 10-20 seconds faster than their best 1,000 and 5-10 seconds faster than their best 500.  Enjoy!

Part 1: Broken Mile (all swims finish with a turn or “foot-touch”)
25 @:10 rest
50 @:10 rest
75 @:10 rest
100 @:10 rest
125 @:20 rest
150 @:20 rest
175 @:20 rest
200 @:20 rest
175 @:20 rest
150 @:20 rest
125 @:20 rest
100 @:10 rest
75 @:10 rest
50 @:10 rest
25 @:30 rest
Dive 50 to a hand touch
Take overall time and subtract 4:00 to get total swimming time for the broken 1,650 free

500 easy swim @ 8:00

Broken 1,000 free (all swims finish with a turn or “foot-touch”)
50 @:10 rest
100 @:10 rest
150 @:10 rest
200 @:20 rest
200 @:20 rest
150 @:20 rest
100 @:30 rest
Dive 50 to a hand touch
Take overall time and subtract 2:00 to get total swimming time for the broken 1,000

500 easy swim @ 8:00

Broken 500 free
Dive 25 @:10 rest
50 @:10 rest
75 @:10 rest
100 @:10 rest
100 @:20 rest
75 @:20 rest
50 @:20 rest
25
Take overall time and subtract 1:30 to get total swimming time for the broken 500

500 easy swim @ 8:00

See the follow-up to this set here.

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Broken 200s Workout

Ryan Woodruff
Head Coach
Lynchburg YMCA
Pre-Set:
12 x 50 @ 1:00
Sprint 2,4,6,8,10,12 cycles on #1-6 and repeat

Main Set – 1 hour set
4 x 200 free @ 3:00 w/fins and paddles
1:00 rest
Broken 200 choice (50, 100, 50) w/:10 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:20 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:30 rest at break points
5:00 rest to swim easy
200 for time…goal is to beat first broken 200 w/:10 rest
100 easy swim

Kick Set – 20 min – no kickboards
4x:
4:00 kick for distance, descend rounds 1-4
1:00 rest