Practices → Silver (Intermediate)

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Test Set for 100 Race

Posted by Barbara Hummel on Nov 20, 2008 10:48AM (5,995 views)

WARMUP: 700

500 with fins, mix of dolphin, flutter, free, back

200 easy breast kick, various positions

FLY SET: 400 + 100

Twice through, on :30 sendoff:

#1: Fly/Breast Combo

#2: 2L/2R Fly --> whole-stroke Fly

#3: Karla

#4: 2L/2R --> ws Fly

#5: 3 strokes Fly --> Free

#6: 2L/2R Fly --> ws Fly

#7: Dolphin kick on back

#8: Intense dolphin kick, head lead

100 easy recovery

BREAST SET: 650 + 150

Whatever stroke you choose on this set, the idea is to do a controlled descend, taking it down to your actual race pace on the final 75. E.g., my target race pace for 100 breast is 1:16 (19 seconds per 25), so I want the Tempo Trainer at :19 on the final 75. On the first 6 X 75, pick one or two technique points to focus on, execute them really well, and try to keep executing them well as you go faster and faster.

8 X 75 breast, controlled descend

#1: Tempo Trainer @ :26

#2: TT @ :25

#3: TT @ :24

#4: TT @ :23

#5: TT @ :22

#6: TT @ :21

#7: TT @ :20 (from the blocks) just barely made it

#8: TT @ :19 (from the blocks) didn’t quite make it -- off by about 2 seconds

150 easy recovery

IM SET: 800

1 X 400 IM with fins on 7:30 [6:22]

2 X 200 IM with fins on 3:30 [3:05...3:04]

WARMDOWN: 200

Total Yardage: 3000

breaststroke, IM, Tempo Trainer, taper, descend set, pace

Responses

davide	Responded May 05, 2009 12:42PM It look nice but, sorry i need some explanations... Fly set 25mt ( or yards) for each step, in the 2nd : 2L/2R : i must breath every stroke, 2 stroke on left side, 2 stroke on right side ? in the 3rd one: "Karla" ? I don't understand what do you mean... in the 5th 3 stroke fly--> free ? Thanks a lot bye
Barbara Hummel	Responded May 05, 2009 02:46PM Hi Davide, The 30-second sendoff was for yards. You might change it to 35 seconds for meters. 2L/2R --> Fly means that you take 2 strokes butterfly with your left arm, then two strokes with your right arm, then you switch to whole-stroke fly for the remainder of the length. Karla is a butterfly/breaststroke drill that is demonstrated on our DVD: Go Swim Breaststroke Drills with Dave Denniston and Staciana Stitts. It's one stroke single-arm fly (left arm), one stroke single-arm fly (right arm), followed by two or three breaststroke strokes with no breath. 3 strokes fly --> free means you start the length with 3 strokes butterfly then you switch to freestyle to finish the length. Hope this helps.
davide	Responded May 08, 2009 09:28AM Yes this helps me..i have still a doubt ( forgive me...) about 35sec sendoff in FLY set , i don't know at which distance is related,,,every 50 mt?
Barbara Hummel	Responded May 08, 2009 12:43PM My mistake. The Fly set is a set of 8 X 25, swum twice through. Use whatever sendoff gives you approximately 10 seconds rest.
davide	Responded May 08, 2009 01:26PM Thanks Barbara, now i''l try tomorrow ( sat morning training session)
davide	Responded May 11, 2009 08:20AM I've tried your training set last sat morning It was good but 've changed BREAST with FREE STYLE #1: Tempo Trainer @ :26 #2: TT @ :25 #3: TT @ :24 #4: TT @ :23 #5: TT @ :22 #6: TT @ :21 #7: TT @ :20 (from the blocks) just barely made it #8: TT @ :19 (from the blocks) didn’t quite make it -- off by about 2 seconds Very good, i'm not a good swimmer because I began to swimm when i was aged... In your schema I like also IM SET: 800 1 X 400 IM with fins on 7:30 [6:22] 2 X 200 IM with fins on 3:30 [3:05...3:04] I realise you like breaststoke but how to swimm this stroke with fins ? Is the same as without fins ? Thanks
GW	Responded May 11, 2009 11:33AM Davide, there are fins which are designed to allow the breaststroke kick but at our club we usually go with breaststroke arms and frontcrawl or fly kick
davide	Responded May 11, 2009 01:21PM i did the same: breastroke arms and fly kick
Barbara Hummel	Responded May 11, 2009 02:01PM Yes, I do breast arms with dolphin kick. Glad you liked the set.
GW	Responded May 11, 2009 02:10PM Barbara, Hope you don't cheat and put in too many fly kicks per cycle like my kids! Especially when they think I'm not looking.
GAGOO	Responded Jun 10, 2009 07:24PM ITS A GOOD SET BARBARA BUT IM WONDERING ABT THE TT SETTING ;;ARE U TALKING ABOUT 0:25 STROKE SETTING ....?OR RESTING BETWEEN EACH LAP
Barbara Hummel	Responded Jun 10, 2009 07:46PM The TT settings are for Mode 2 on the Tempo Trainer. In this set, 26 = 26 seconds per length; 25 = 25 seconds per length; etc.
GAGOO	Responded Jun 10, 2009 07:57PM thanks barbara i guess i should add 10 seconds more since im using the 25 meters pool and im only 11 years old boy ..sorry im using my dad account here ..thanks again
Barbara Hummel	Responded Jun 10, 2009 08:23PM If you follow the formula in the introduction to the set, you'll see that it doesn't matter if you're in a meters or yards pool. It all starts with your best time for the 100. Turn that time into seconds, divide by 4, and that's where the TT would be set for the final 75. Work backwards (upwards) from there to determine where the TT should be set for the initial 75. In between the 75s, you can take as much rest as you need -- usually 20 to 30 seconds at the beginning of the set and 40 to 60 seconds at the end.
Swimming Freak	Responded Jul 29, 2009 02:08AM whats the tempo trainer
Barbara Hummel	Responded Jul 29, 2009 03:19PM Click here and scroll down to the video, then play the video. http://www.finisinc.com/Technology/Tempo/d...

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Test Set for 100 Race

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