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
  1. 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.

  2. Thank you very much for these sets Nick!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

Join 84 other followers

%d bloggers like this: