Raymond Keown
Head Coach
NRG Aquatics
Langhorne, Pennsylvania
Here is a nice set that we use to allow a variety of athletes to train
together, and get some specific endurance training at the same time.
This set is LCM:
150 free @color paces (see note) @:10 rest + 50 RACE! (see note) } rd- A= 5x@3:00, B= 4x@3:20, C= 3x@3:40, D= 2x@4:00
100 free @color paces (see note) @:10 rest + 50 RACE! (see note) } rd- A= 5x@2:15, B= 5x@2:30, C= 5x@2:45, D=5x@3:00
50 free @color paces (see note) @:10 rest + 50 RACE! (see note) } rd- A= 5x@1:30, B= @5x@1:40, C= 5x@1:50, D= 5x@2:00
5x50 RACE! A= @:45, B= @:50, C= @:55, D= @1:00
*Colors= Long Events- hold RED, Mid-range Events- hold pink, Short Events- hold white
*Race= Long Events- free hold p800, Mid-range Events- Prime hold p400 (IM), Short Events- Prime hold p200
Swimmers are assigned the appropriate send-off, color & stroke. Athletes are intermixed based on ability.
We had 2x lanes of each interval.
The A interval was mostly the Long Event swimmers.
Typical rest ranges were- Long Events- goal of :20 rest or less, Mid-range- goal of :15 to :30 rest, Short- :20 to :40 rest.
We did this tonight and it was fantastic & intense, with athletes hitting their paces.
This is how we tend to break sets up for specific training.
Labels: Keown, Race Pace