Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 1x300 swim, every 3rd length kick
1x200 (50 single arm drill/50 s wim)
1x100 swim, decreasing stroke count by 1 stroke on each successive length.
(600/1200)
Main Set
- Today's main set is something a little offbeat. It was presented by Kerry O'Brien of Walnut Creek Masters at the 2011 Pacific Masters Excel Coaching Clinic Weekend. While it may look easy on paper, it will sneak up on you. The object of the set is to highlight one of the hallmarks of efficiency in the water-repeatability. The efficient swimmer will be able to maintain his pace and stroke count through the set. That's the secret to sustaining rather than fading at the end of a race. It's harder than it sounds as th e distances get longer.
Some notes:
To get the best data and effort out of this set, put the fins and pulling gear up on the deck, and do it "al fresco."
All intervals are based on the 25 interval. Cruise+10 sec is a good starting point. For example, if your cruise interval is 1:20 per 100, that means your 25 cruise interval is 20 sec. Cruise+10 sec is therefore 30 sec, and your 50 interval will be 1:00, your 75 interval will be 1:30 and so on.
The set is not designed to kill people with short intervals. If needed, a short break between segments is okay. It may be useful to reinforce the math work needed on this set.
Trying to maintain stroke count does not mean that a swimmer is only allowed a certain number of strokes per length-we don't want folks stopping their strokes and kicking into the walls from a couple meters out. Swim it through and collect the stroke count and pace data for analysis.
6x25 on cruise+10 sec (e.g., 30 sec)
Determine your average stroke count per length.
3x50 on twice your 25 interval above. (e.g., 1:00)
Determine the average time for your 50 swim.
6x25 on cruise+10 sec
Maintain your stroke count per length from the 25s above and your pace from the 50s above.
2x75 on three times your 25 interval (e.g., 1:30)
Maintain your stroke count per length and pace from above
6x25 on cruise+10 sec
Maintain your stroke count from the 25s above and your pace from the 50s above.
1x150 on six times your 25 interval (e.g., 3:00)
Maintain your stroke count per length and pace from above
6x25 on cruise+10 sec
Maintain your stroke count from the 25s above and your pace from the 50s above.
3x50 on twice your 25 interval above.
Determine the average time for your 50 swim .
(1200/2400)
Last set
- 1x50 at stroke count and pace from above
1x100 at stroke count from above, but easier on the pace
1x150 at stroke count from above, but even easier on the pace
1x200 easy
(500/2900)