May Sets

Lactate Set lcm

6 x Through:

  • 1 x 50         From block NO Breath Hard (27s avg.)           on  1:00
  • 1 x 50         From block ALL OUT 100 Brthing (24s avg.)    on 1:00
  • 1 x 100      Easy                                                              on 2:00

Speed/Power Set 13.5 yards (widths)

1 x Through:

  • 4 x 13.5s     Push, desc effort & 6stks to 3stks all out       on   :50
  • 2 x 13.5s     Push, Fly Kicks under water ALL OUT             on   :50
  • 2 x 13.5s     Push, Free Kicks under water ALL OUT           on   :50
  • 2 x 13.5s     Wall jump, surf kick in body-line ALL OUT      on   :50
  • 1 x 100         Easy
  • 2 x 13.5s      Wall jump 5 strkes 90% arms 100% legs         on  :50
  • 2 x 13.5s      Wall jump 4 strkes only ALL OUT                  on   :50
  • 2 x 13.5s      Wall jump 3 strkes  Fly  ALL OUT                  on   :50
  • 2 x 13.5s      Wall jump 4 strkes only ALL OUT                  on   :50
  • 2 x 25            From blocks 100 fr frst 25 *feel*                  on 1:00
  • 1 x 100         Easy

Technique Set scy

3 x Through:

  • 4 x 100        Swm, last 25 underwater kick bodyline on :10 rest
  • 4 x 25           At 100 pace, w/future preferred strk  on :20 rest
  • 2 x 35           Fast turn work                                   on :20 rest

Speed Set With Paddles and Fins scy:

2 x Through:

  • 2 x 25          Sprint racing to win                                     on   :50
  • 1 x 50          Easy                                                           on   :50
  • 4 x 25          Sprint racing to win                                     on   :40
  • 1 x 50          Easy                                                           on   :40
  • 1 x 50          ALL OUT                                                     on 1:00
  • 1 x 100        Easy

This month has been filled with race speed training and lactate sets! We used Tempo Trainers to help force our goal race tempos throughout the month. The one challenge we have had is fine tuning our technique at high speeds. Time to dig deep and find that perfect stroke at a blistering speed!

  1. Hi Nick,
    Thanks for the infos and this great page. Awesome job.
    I Wanted to ask you a couple of questions regarding the “Speed/Power Set 13.5 yards (widths)” if that would be ok?

    1) Is there a rest after for e.g. 2 x 13.5s From a push, Free Kicks under water ALL OUT ….or do you move straight into the sets following these?

    2) I suppose this was done in the diving well. How often in the Microcycle (weekly) would you do power sets like these and would you maintain this in the recovery week?

    3) Is the main goal in this to hit the system, get it fatigued and try to maintain the times and speed (probably very hard, I presume top end speed would never be possible with that little rest) or more the speed endurance?


  2. For the SPEED/POWER set with 13.5 yards:

    The 50 second interval allows for about 40-45 seconds rest. The goal of the set is to be able to apply ALL OUT effort on each and every one. If you need closer to a minute rest then take it. We are looking to achieve all out efforts going the fastest time possible on every one. If the swimmers are adding time to each effort add more rest. if you think the swimmers can handle a little less rest and still go the same times, go to less rest also.

    Something that will help the swimmers is a coach to set the group off at once to work on reactions. The coach normally would say “get ready” and all the swimmers would then be ready to explode off the wall. The coach would then say “GO”. The time between the “get ready” and “GO” can be as short as a second to almost 5 seconds. This will work on fast twitch reaction time off the wall. I absolutely love that aspect of the set! You really get an idea who’s a sprinter and who is not…..

    We do this type of set once a week, sometimes 2 times adding fins and paddles too. when it comes to a recovery week we would still do something like this but with less reps and more easy swimming between the groupings. We would also look to use a 100 type stroke tempo instead of ALL OUT.

    I hope this helps and your swimmers get a lot out of it! If you have any other questions please let me know!

  3. This is great, thanks for the advide!

    When talking about speed and power, how about tethered swimming (TS). Do you include TS a couple of weeks before the competition phases or rather throughout the season? I generally had been doing ressitance work with chords throughout the season with assistance type of work a couple of weeks before main competitions. Not quite sure whethere this is the right approach 🙂

    When you talk about “all out”, how important is it that you feel fresh and alert beforehand. I`ve heard that coaches such as Widmer (former Libby Tricket, Jessica Shipper, Christian Springer) do certain reaction games such as partner hand slaps or catching rubber ball etc. before getting into the water or if they feel sloggy…do you’ll perhaps do some fun acitiviies on land as well to get yourselfs switched on?

    Last question, would you try and maintain these type of sets as hypoxic as possible?

    Thanks for the opportunity to ask such questions. Really appreciate it.

    All the best and keep it going!

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