GoSwim Gold
Print this entrySwimming Set of the Week - December 9, 2008
This week's set is a favorite at taper time -- roughly two or three weeks away from a big meet. It asks you to do 12 X 100, descending time gradually, and with control, until you're within six seconds of your target race time on the final 100.
12 X 100, swum as three rounds of 4 X 100, with 100 easy recovery between rounds. Instead of using a sendoff, use your heart rate. Don't start a new 100 until your HR returns to within 63 to 65% of your max rate. E.g., if your max heart rate is 160, wait until your HR returns to 100 before starting a new 100. If your max is 180, wait until HR returns to about 115. The final two 100s are from the blocks.
This set can be done without a Tempo Trainer, but if you have one, it will really help you control the descend. Use it in Mode 2. Start by choosing your target race time. Let's say it's 1:10 for 100 breast. Add 6 seconds to your target time (1:16). Now divide by 4 (:19 seconds per length). This is the time and pace you want to swim on your final 100 of the set. For this breaststroker, the set would look like this:
#1: 1:36 TT set @ :24
#2: 1:32 TT set @ :23
#3: 1:28 TT set @ :22
#4: 1:24 TT set @ :21
100 easy recovery
#5: 1:32 TT set @ :23
#6: 1:28 TT set @ :22
#7: 1:24 TT set @ :21
#8: 1:20 TT set @ :20
100 easy recovery
#9: 1:28 TT set @ :22
#10: 1:24 TT set @ :21
#11: 1:20 TT set @ :20 (from the blocks)
#12: 1:16 TT set @ :19 (from the blocks)
Please 