11.30.2016

Aerobic Back End Set with Coach Andy Figgins of Scotland

Coach Andy Figgins
East Kilbride Swim Team
Scotland

 A bit of return speed/back end speed for form strokers and freestylers. One of my favourite sets. I like the increase in intensity as the aerobic portion gets smaller. This set is done in long course meters by my squad of swimmers 14-17 years old.


Distance     Stroke Group            Freestyle Group 
1,000          Always last 100        750 aerobic free + 250 at 1500 speed
900             at 200 return speed   700 + 200 at 800 speed
800                                               650 + 150 at 400 speed
700                                               600 + 100 at 200 speed
600                                               550 + 50 at 100 speed
500                                               250 + 250 at 1500 speed
400                                               200 + 200 at 800 speed
300                                               150 + 150 at 400 speed
200                                               100 + 100 at 200 speed
100                                               100 at 200 speed

Stroke group interval was 1:30 per 100 from 1,000 down to 600, 1:35 per 100 from 500 down to 100
Freestyle group interval was 1:30 per 100 the whole way

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