Login/RegisterSwim Sets
| Swim Sets | |
| Muscular Endurance Sets | |
| ME1 “Descend to race pace” | |
| WU: 100fr 50bk 50br 50bk 50br 100fr | 400 m |
| Drill: 16x25m on 10s rest as 4x (25 drill-25m drill-25 SSS-25 build to !!!) | 400 m |
| Apply the drill in the SSS and the !!! | |
| Main Set: Pick two things that need to improve in your stroke and focus on one in odd sets and the other in even sets. The first 2 should be very EZ! 30s rest between sets. | |
| 600m (GRP+ 10s), 500m (GRP+5s), 400m (GRP+4s), 300m (GRP+2s), | 2100 m |
| 200m (GRP), 100m (GRP-2s) | |
| 100m Bk | 100 m |
| 4x25m head up freestyle!!! (Head out of water the entire way) | 200 m |
| 100m EZ | 100 m |
| Total | 3200 m |
| ME2 “Medley” (If fly is not strong one arm fly is OK) | |
| WU: 100fr 100bk 100br 100fr | 400 m |
| Drill: 16x25m on 10s rest as 4x (25 drill-25m drill-25 SSS-25 build to !!!) | 400 m |
| Apply the drill in the SSS and the !!! | |
| Fly progression: 6x50m with every second 25m EZ swim first 25m as: | 300 m |
| fly kick, 2x breast with fly kick, one arm fly, other arm, full fly | |
| Main Set: | |
| 3x 300m as 100m im into 200m build to GRP | 900 m |
| Rest 30s between sets | |
| 2nd 200m can be pull | |
| 3x300m breath control (by 50m bl 5,3,7,5,7,5) | 900 m |
| rest 30s 2nd set is pull | |
| 4x50m 25 drill-25 fr | 200 m |
| Total | 3100 m |
| ME3 | |
| wu: 400 limiter drill focus | 400 m |
| drill: 4x100m progression RI=10s | 400 m |
| Main: 6x300 as 100im-200 s (every second one can be pull) | 1800 m |
| 6x50m as 25m HU!!!-25 EZ RI=15s | 300 m |
| 300 bc (3,5,7) | 300 m |
| Total | 3200 m |
| ME4 (4x800m) | |
| wu: 200m limiter focus | 200 m |
| Main Set pattern is 200m steady-200m GRP for entire set | |
| 4x200m@10s rest | 800 m |
| 2x400m@10s rest | 800 m |
| 800m@20s rest | 800 m |
| 2x400m@10s rest | 800 m |
| 100 wd | 100 m |
| Total | 3500 m |
| Race Pace sets | |
| RP1 “Staircase” | |
| WU: 100fr 50bk 50br 50bk 50br 100fr | 400 m |
| Drill: 6x75m as 25 drill-50 swim | 450 m |
| Rest 30s | |
| 8x50m sc + time from 1-4 | 400 m |
| All at GRP: 50m@T+10, 100m@T+20, 150m@T+30, 200m@T+45 | 1000 m |
| Repeat x2 | |
| 3x200m taking 3 headup strokes to sight every 25m | 600 m |
| Rest 30s | |
| 300m breath control (breath by 50m every 5,3,7,3,7,3) | 300 m |
| Total | 3150 m |
| Technique sets (have fins available) | |
| SS1: Balance | |
| wu 400q4bk | 400 m |
| 4x100m progression | 400 m |
| RI=10s | |
| 100m 3/4 focus on balance | 100 m |
| 4x100m fist as 35m fist-15m swim-15m fist-35m swim RI=10s | 400 m |
| Twice through: 8x50m descend 1-4 sc and descend 5-8 time holding sc | 800 m |
| 100m 3/4 focus on balance | 100 m |
| 300m pb breath control (bl3,5,7) | 300 m |
| Total | 2500 m |
| SS2: | |
| wu 400m limiter focus | 400 m |
| 4x50 fins 25!!!-25 EZ on full recovery | 200 m |
| 4x100m progression | 400 m |
| RI=10s | |
| 200m 3/4 focus on balance | 200 m |
| 4x100 as 25 FTD-25 fist-25 swim-25 FTD | 400 m |
| RI=15s | |
| 200m 3/4 focus on balance | 200 m |
| 4x50 fins 25!!!-25 EZ on full recovery | 200 m |
| 200m 3/4 focus on balance | 200 m |
| 200m alternate br-bk | 200 m |
| Total | 2400 m |
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