This is a great set for those whose range goes from the 50 to the 200.
After about 1,000 yards/meters of warmup that includes a few 15-meter sprints:
100 fast, 100 easy
(wait at least one minute)
75 fast, 75 easy
(wait no more than one minute)
50 fast, 50 easy
(wait no more than one minute)
25 fast, 25 easy
You can stop here or go back up the ladder, starting with 25 fast, 25 easy.
It is ideal to do one stroke for the entire set. Or, you can do them IM order (100 fly, 75 back, 50 ***, 25 free...25 fly, 50 back, 75 ***, 100 free).
I find this set goes by well when I think of the 75, 50 and 25 as the end part of a 100 race. Think of how you want to swim that last 75 or 50 or 25 in a good 100 race. The 100s fast are the toughest.
I remember doing this in the summer all breaststroke in long course, only going down the ladder, and from a push: 1:13 100, :56 75, :35 50, :15 25. Oddly, it got easier as the set went on.
I did the IM progression in October, going down and up the ladder. The 100 fly ruined everything for me, but I rallied when I went up the ladder.
I did this set once in a three-month intense sprint training period. I wouldn't do it more than twice, and no closer than three weeks from your big meet.
This is a great set for those whose range goes from the 50 to the 200.
After about 1,000 yards/meters of warmup that includes a few 15-meter sprints:
100 fast, 100 easy
(wait at least one minute)
75 fast, 75 easy
(wait no more than one minute)
50 fast, 50 easy
(wait no more than one minute)
25 fast, 25 easy
You can stop here or go back up the ladder, starting with 25 fast, 25 easy.
It is ideal to do one stroke for the entire set. Or, you can do them IM order (100 fly, 75 back, 50 ***, 25 free...25 fly, 50 back, 75 ***, 100 free).
I find this set goes by well when I think of the 75, 50 and 25 as the end part of a 100 race. Think of how you want to swim that last 75 or 50 or 25 in a good 100 race. The 100s fast are the toughest.
I remember doing this in the summer all breaststroke in long course, only going down the ladder, and from a push: 1:13 100, :56 75, :35 50, :15 25. Oddly, it got easier as the set went on.
I did the IM progression in October, going down and up the ladder. The 100 fly ruined everything for me, but I rallied when I went up the ladder.
I did this set once in a three-month intense sprint training period. I wouldn't do it more than twice, and no closer than three weeks from your big meet.
