Monday, December 19, 2011. Aerobic threshold work for middle distance freestyle.
Chris, Annika and Misa coaching.
Warm up
Swimmer's choice
(600/600y)
Drill
- 8x75 with 10 sec rest between each one
Odds: 50 drill/25 swim
Evens: 50 kick/25 swim
Drill choices: Gallop drill, Single Arm drill and/or Rhythm drill.
The focus of the drill set is on hip rotation.
100 swim
(700/1300)
Main
- 3x200 on cruise+20 sec
#1 broken for 5 sec at 50, 100 and 150
#2 broken for 10 sec at 100
#3 straight, but same or faster pace than #1 and #2.
3x200 on cruise+30 sec
#1 broken for 10 sec at 50, 100 and 150
#2 broken for 15 sec at 100
#3 straight, but same or faster pace than #1 and #2
This set should be faster overall than the first set of 3x200
3x200 on cruise+5 sec
Maintain the pace from the above sets.
Today’s main set is meant to draw the swimmer’s attention to the effects of the location and duration of rest within a near-threshold set. This will vary swimmer to swimmer, so ask them for feedback at the end of the set. Some folks will do better with longer swims and a single big chunk of rest at the end. Others will prefer the smaller and more frequent rest breaks (i.e., at every 50), and some will like the larger break at the halfway point. As the swimmer learns this about themselves, it will help their training methodology. The effects becomes a lot more apparent if there is no break taken between groups of 3x200.
(1800/3100)
Last set
- 4x50 free
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
Target 2-3 sec rest on each 50, and swim to the interval. Get right into this after completing the main set.
4x75 with 15 sec rest
#1 75 kick
#2 50 kick/25 swim
#3 25 kick/50 swim
#4 75 swim
(500/3600)