6x150 kick spiking the last 50. The interval was 2:45 (I forget, it may have been 2:30 - no matter, it was somewhat challenging but not crippling)
6x100/1:40 progressive (descending) 1-6
5x100/1:30 pro 1-5
4x100/1:20 pro 1-4
On the 6 and the 5 we had stroke specialists mixing in non-free. On the 4 everyone swam free.
A 10 minute sculling set followed, going 25's working on perfect body position. We use snorkels on nearly all sculling sets.
5x100/1:40 pro as above - mix in strokes
4x100/1:30 pro as above - mix in strokes
3x100/1:20 pro - free
10 more minutes of sculling
4x100/1:40 pro as above
3x100/1:30 pro as above
2x100/1:20 pro as above
Cool down with 25's on 5 seconds rest swimming as well as possible working on a few simple drills...
This set was excellent for several reasons. What I liked particularly was how it pushed them stroke wise and then finished up all freestyle on a shorter interval. You can use the template and adjust your intervals accordingly. At the end of each set on the 1:20 you could see who was fully engaged by the immediate exhaustion. We had several breakthrough swimmers. This will make for excellent "coaching ammo" at our Monday team meeting.
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment