February Sets
100 Free Work lc
3 times through the following:
- 200 – 50 push all out 150 easy (held 25.9 avg.) on 3:10
- 100 – 1st & last 20m no breath. on 1:50
- 200 – 75 ez, 50 mid pool all out, 75 ez (held 28.2 avg.) on 3:10
- 100 – Breath every 7 on 1:50
Sprint Work scy
- 6 x 25s 5 fast 1 easy held 10.8s on 1:00
- 4 x 50s 3 fast 1 easy held 22.5s on 1:30
- 2 x 75s 1 fast 1 easy went 35.0 on 2:00
- 4 x 50s 1 easy 3 fast held 22.4s on 1:30
- 6 x 25s 1 easy 5 fast held 10.7s on 1:00
Aerobic Work lcm
3 times through the following:
- 1 x 200 IM on 3:00
- 4 x 150 50 stroke IM order/100 free on 2:00
- 8 x 50 Free make interval on :40
*Last round with fins
Endurance Type Set scy
- 100 IM on 1:20
- 500 free pull on 5:40
- 200 100 IM, 100 stroke on 2:40
- 500 free pull on 5:40
- 300 100 IM, 100 stroke, 100 IM on 4:00
- 500 free swim on 6:00
- 400 5o bk, 50 fr, 50 Russian drill, 50 flop on 5:20
- 500 free set up stroke on 6:00
- 500 free race! (went 4:44) on 6:00
Nice sets. What are Russian Drill and flop in that endurance set?
“Russian drill” is 3 strokes backstroke and then a slow controlled switch to 2 strokes freestyle. alternate through that so you fully rotate from one side all the way to the other.
“Flop” is exactly what it sounds like. no true swimming. It’s relaxed swimming its with the brain turned off. I like to roll on my back and do double arm backstroke but sometimes I do freestyle arm shake strokes…. just nothing whole stroke.
Thank you very much for these sets Nick!