This Long Course set will help an athlete train for a fast second 50 in their 100. I like how the 50s “feed the 100s”. The 100s tend to be pretty good on this set because there’s a 50, done quickly, 1:40-2:00 before it.
The 50s tend to be pretty good on this set too! Descending the 100s 1-3, while descending the 50s by pairs (1-2*, 3-4**, 5-6***) worked well for us. We went with a 10 second bump up on the 100 intervals. I don’t think a 5 second bump is enough for the athletes to really feel the difference.
My rule is: for descending intervals, drop only :05 at at time for repeats 400 and under…but for ascending intervals it’s ok to ascend by :10 seconds at a time. This rule doesn’t apply to anything over a 400…we tend to keep our intervals static if the repeats are 800 or over.
We did this type of set with three types of athletes last weekend:
- Type 1: Postgraduate 100M & down athletes
- Type 2: National group athletes of my choosing (some are 100-200 swimmers; some are 200-1500 swimmers who will benefit from the set.
- Type 3: Senior swimmers who have less training experience compared to others on our squad.
Workout AM
4x: 100 Free (140) + 50 Pull (1) — 50s: 4th, 6th, 6th, 4th breathing pattern
4x: 100 Free (150) + 50 Drill (1) — 50s: Drill 1 Free + 1 non Free
4x: 50 Free (110) + 50 Kick (1) — 50s: Kick choice, descend
4x:
1×25 Stroke Drill (40)
1×50 Free-Stroke Swim (1) – Build into turn – fast 25 “Stroke” back to middle
1×25 6 & 2 (40) – 6 sculls + 2 stroke cycles + repeat, all fast
4x:
15M Sprint with Chute (or 15M Sprint no Chute) + return easy + repeat every 1:30
| 6x: | Round 1-2 | Round 3-4 | Round 5-6 |
| 100 Free cruise | (140) | (150) | (2) |
| 100 Free or Stroke* Desc 1-3 | (140) | (150) | (2) |
| 50 Free cruise | (1) | (105) | (110) |
| 50 Free* or Stroke Desc by 2s | (1) | (105) | (110) |
1×100 easy
15×50 FINS (1) “Thirds”
#1 – last 15M Fast — #2 – middle 20M Fast — #3 – first 15M Fast
3×50 easy (1)
Workout Total: 5000
Additional Comments:
We did this workout at 8AM. We conducted another workout for our National group at 6AM.
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
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How can I do “build into turn”?
Looking at the set your question is referring to, I would imagine that they swim out a 25 to the middle and then do a turn 50 building into the wall making it a close to race speed turn.