 Ryan Lochte (@ryanlochte)3/7/12 4:22 PM One of the hardest IM sets I've ever done this afternoon. #brutal |
PM| 3/7/12 5:39 PM IM set was long course and 400 IM's were 4.29, 4.29, 4.28, 4.27 |
 Oussama Mellouli (@OusMellouli)2/25/12 1:20 PM 4 all u distance crazies out there - Hour of Power: (800 - 2X400 - 4X200) X 2. 1st round on 1:15, 2nd on 1:10/100. LCM |
Jack Roney
YOTA Swimming (Raleigh, NC)
A great set to work some aerobic endurance while keeping the R&S (Racing and Speed) a significant factor.
8x75 on :50 (Adjust Interval so that swimmer averages no more than :05 sec rest – ":00-:05 sec. rest")
4x25 (1-Easy / 3-ALL OUT) on 1:00
6x150 on 1:40 (Adjusted Interval - :05-:10 sec. rest)
6x25 (2x -- 1-Easy / 2-ALL OUT) on 1:00
4x300 on 3:20 (Adjusted Interval - :10-:15 sec. rest)
8x25 (4x -- 1-Easy / 1-ALL OUT) on 1:00
The 75s/150s/300s are created to represent a group of swimmers training at a sustained 1:06 Base Interval. This 1:06 was projected to give the swimmers between :00 and :05 sec. rest on the 75s -- :05-:10 sec. rest on the 150s – and :10-:15 sec. rest on the 300s.
After the 75s / 150s / 300s the swimmers did an easy 25 on 1:00 – then went into 3 / 2 / or 1 FAST 25 depending on where in the set they were. As the set advanced on, the amount of FAST 25s decreases, to where they are alternating Easy/FAST for the last set of 25s on 1:00 (Essentially --- 4x25 FAST on 2:00)
The swimmers did a decent warm-up and prep. set beforehand. My aim was to make sure they were not tired before the set, but also were not rested and full of energy before we began. This way they would demonstrate great technique/quality swimming while making sure their body is working hard!
Situation:
I have our highest age groupers, but there is a range in kicking ability from the newest of the group (1:50, All out FR kick with board) to most experienced (1:20, the same). We also have a transition period where we are limited in space for a short period of time (15 Minutes), there are four different groups in the water, every day. Yesterday we did this with 11 in one lane (pool is 12.5 yards of shallow water). If your pool is all shallow, you can comfortably fit 20 age groupers in one lane. Granted, the next lane might prove to be a bit small for the duration of the kick set..
The purpose of this set was to get our swimmers to kick in a neutral body position using the snorkel without worrying about boards, turns slowing us down, missing intervals and getting in some wall work too. The time periods are such that there is no time to screw around and I would recommend keeping things short, any increase would be in the hard flutter over time.
(25 minutes) 5 Times through the following cycle all with snorkel, me with my whistle:
(1:20 for each round, 3 rounds per cycle + 50 swim = 5:00 per cycle)
20 seconds moderate flutter (for kick technique focus, ie "gaining knowledge")
20 seconds hard flutter ("application of knowledge")
20 seconds streamline jumps (Snorkel off! What age grouper doesn't like streamline jumps?)
20 seconds rest (put your snorkel back on)
1 x 50 Moderate Swim @ 1:00 (Snorkel optional. all swim an entire 50, same direction, back to their spot on the wall)
Just a tough, straightforward set (intervals based on freestyle for senior swimmers). We adjusted for the age groupers by giving them 6 rounds (odd rounds free, even IM). Got them breathing pretty hard.8 x (no rest between rounds)4 x 25 @ 202 x 50 @ 401 x 100 @ 1:15
200 easy swim
