Our breaststroke group did this set recently as preparation for our main race pace set. This set seemed to flow well and then we really had some great results on the race pace set (which I will post tomorrow).
Explanation of terms:
3K1P = 3 kicks 1 pull drill
2K1P = 2 kicks 1 pull drill
2 up/2 down= 2 strokes underwater, 2 normal strokes
Coming off a 3.5-day championship meet that was pretty successful for us, the main part of our top group took a day off and then did this set on the first day back. Lots of kicking and freestyle to swim the meet out and get our legs behind us again.
We did this set this week and got some tremendous results. Swimmers got to choose their strokes by round. The 2 x 25s with the bucket seemed to help awaken their speed for the following 100. We did this in a SCM pool.
We started this set with about 40 minutes left in practice:
We started doing 50s fast from a dive. I wasn’t sure how many we would do. Just when I thought their enthusiasm (and speed) was starting to wane, I challenged an individual to hit a faster time to end the round for the group and start the 200 easy.
It worked better than I could have hoped. On each round, we had at least one swimmer expand their perception of their capability and get to be the hero for their teammates.
In this one, we spent some time working on fly and breast together. It turned out to be a little more challenging than I expected. We did this SCM.
The 50s breast started out with 2 pullouts and swim the rest of the 1st 25. On the 2nd 25, do 2 cycles with a 3-second glide, and then 1 cycle with a 2 second glide, 1 cycle with a 1-second glide, and then hit “speed drill” br (narrow pull, narrow kick, fast hips a la Dave Salo) for the remainder of the 25.
Fly 25s we were looking for a consistently high effort and no breath on the last 7m into the finish. The 8 x 25 fly is only done once before you head back up the set.
Our pool has been a little fuller the last few days with college swimmers coming home to train. This means having to consider our space a little differently when creating workouts.
This one was a good one-size-fits-all for us today. Some speed, some endurance, a little racing, some equipment, and some underwater work.
They are “Christmas 25s” because 12 x 25. For the 2nd round, we pulled 1-gallon buckets, and if swimmers went fr or fly, they were to hold their breathe for last 8m. The fourth round we did the even ones fast from a dive (HVO)
Each round of this set, we swapped in a mystery set that the swimmers did not know ahead of time as the “unique challenge” in brackets.
The last challenge was “Save your partner”. Each swimmer had to swim a 100 off the blocks under a certain coach-determined time. Fail to make the time and your partner has to do it too. It was a somewhat clumsy attempt to get some peer-pressure motivation going.
The rest of the set worked well, with some of the unique challenges being a bit off-the-wall.
Yep, that was the feedback I got on this one. They like that the fast IM parts got smaller through the rounds. I probably should have made the 50 free parts some specific technical work or made them shrink like the 75-50-25s.
We did these sets in a SCM pool. The cords provided some resisted power and assisted speed. The bucket set (we use 1-gallon buckets) was a fun competitive challenge and got the juices flowing for the group before we went into the broken 100s.
A fartlek is a continuous swim for time with vary speeds or instructions. I like to use them on lower-intensity days or as a pre-set for something fast. This version served as some good technique work for all four strokes.
I have posted several “Hour of Power” type workouts on this blog over the years. Each one has been slightly different to work for the swimmers in my group that year, where we are in the season, and what course we were swimming (we train in SCM and SCY). Today’s version is one that I was particularly happy with for our squad for this year.
We used AquaVolo’s DragSox and simple 1-gallon buckets to pull behind us.