Set of the Week
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Swimming Set of the Week - February 3, 2009

Posted by Barbara Hummel on Feb 03, 2009 10:03AM (2,074 views)

 Twice through the following set, with 200 easy pull between rounds.  Second round could be with fins.   The idea behind doing 225s is that you won't be too familiar with what your times should be.  This way you can focus on how fast you FEEL rather than on how fast the clock says you're going.

5 X 225 IM (extra length is freestyle) with 25 of active recovery after each 225.   To justify the extra rest that you're getting on #3, #4, and #5, it's important that you descend your time throughout the set.  
#1 and #2:  take almost no rest after the 25 of active recovery
#3 and #4:  take 15 seconds rest after the 25 of active recovery
#5:  take 30 seconds rest after the 25 of active recovery


Tags timing, descend set, IM, pace


Responses

Responded Feb 04, 2009 06:17PM

what is active recovery?
Responded Feb 04, 2009 06:58PM

Hi Coach Myers. Go to The Pool at the upper right of this page. Under "Practices" you'll see something called "Welcome to Swim Team." Click that, then click "Swim Lingo. Active Recovery should be one of the first entries. Basically, it means that instead of taking your rest interval while hanging out at the wall, you take it by swimming REAL EASY for a length . When the easy length is done, you start almost immediately with the next swim.
Responded Feb 04, 2009 07:39PM

IM means Medley?
Responded Feb 04, 2009 07:44PM

Yep. With a 225 IM, it would be 50 fly, 50 back, 50 breast, 75 free.
Responded Feb 04, 2009 07:53PM

I do things like this with my age group swimmers sometimes. Its a great thing to do before a meet if you dont want them to know their times. 5 days out from a meet if you do something that they are familiar with and they dont go very fast, their attitude may go south. You can also do things like 25 fly, 50 back, 75 breast, 100 free for a 250 total swim or variations like that. I can get their splits with my stopwatch if I want to. Sometimes they can even make a breakthrough because they are not thinking about their time as much.
Responded Feb 05, 2009 02:58AM

thanks. that's what i thought, but hadn't heard the term before.


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