Clare Labowitch, Darwin Swimming Club
Northern Territory, Australia
I am an unashamed magpie when it comes to collecting swim sets and often mix and match different components. My squad is an age group one.
We are in an endurance phase at the moment the what follows is the first of two Wednesday morning aerobic endurance sets which the swimmers handled particularly well.
Warm Up 10 sec RI
400 free; 300 Claytons IM (25 fly 50 free, 25 back 50 free etc); 200 backstroke; 4 x 50 main stroke – stroke count D1-4 on 60
Main – Quality Endurance
2 x [ 4 x 200 free on 2:45 + 10 x 50 form on short rest cycle] as
200 free + 1 x 50 form
200 free + 2 x 50 form
200 free + 3 x 50 form
200 free + 4 x 50 form
What I appreciated about the main was that the swimmers set their own cycle for the 50s and all of them challenged themselves
Fins
20 x 50 as 1-3 technique 4 pace