Set of the Week
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Swimming Set of the Week - April 1, 2011

Posted by Barbara Hummel on Apr 01, 2011 11:28AM (2,031 views)

Been traveling this week, and it's always fun to swim with another Masters group.  Here's what the SCAQ (Southern California Aquatics) team was doing today.  Thanks, Coach Gina, for the workout!

This was SCM.

TRANSITION SET (AFTER WARMUP): 400
2 X (4 X 50) on approx. 10 seconds rest
#1:  12 strokes fast; finish easy
#2:  12 strokes fast; finish easy
#3:  easy
#4:  build the 50 to FAST

MAIN SET:  
6 X 100; descend your sendoff by :05 on each 100
1 X 100 kick or swim, recovery
6 X 75; descend your sendoff by :05 on each 75
2 X 75 kick or swim, recovery
6 X 50; descend sendoff by :05 on each 50
3 X 50 kick or swim, recovery
6 X 25; keep same sendoff; descend time 1-6
4 X 25 kick or swim


Tags descend set, swim training


Responses

Responded Apr 05, 2011 05:01PM

BARBARA, YOU ARE ALWAYS GREAT ,

Responded Apr 08, 2011 06:52AM

Barbara i'm a little confuse can u explain how to training?

descend your sendoff by :05 on each 100 → what is sendoff by :05 i don't understand :05?

does it mean that they descend :05 second every 100M? if so is it possible? descend :05

every 100M and if not how could i understand?

Responded Apr 08, 2011 03:49PM

Descend by :05 means to decrease the time by 5 seconds. Here you are decreasing the sendoff. So Let's say you start with a sendoff of 2:15 and swim your 100s in 1:50. You get a 25 second rest. Then on the next 100 you have to make the next sendoff in 2:10. You will probably get less rest. Then the next one in 2:05. The "sendoff" means that's when you leave the wall again to start your next 100. It includes your swimming time plus your rest time on the wall. Seems to me you're going to have to get speedier at your 100s as you go.
Responded Apr 09, 2011 01:17AM

hi sheila very very thanks i totally understand now. it's very helpful i know some swimming coaching word but not many thank you so much. i thought sendoff means that descend :05
by my lap time. thanks
Responded Apr 09, 2011 01:24AM

You might want to look at this file to help familiarize yourself with some of the terms:
http://www.goswim.tv/pages/24/go-swim-ling...
Responded Dec 20, 2011 06:45AM

I'm coming back to revisit this set, and when you write:

6 X 75; descend your sendoff by :05 on each 100

I'm thinking you actually meant
6 X 75; descend your sendoff by :05 on each 75???

Ditto on the descends for the 50s? You meant to descend each 50 not each 100?
Responded Dec 20, 2011 01:13PM

Thanks for catching that, Sheila. Now corrected. Have fun!
Responded Dec 20, 2011 04:29PM

Glad it's not just me that write's the sets wrong. Thing is, as the one writing the set you know what you mean, sometimes just the message gets confused between brain and finger tips! In my case it's called old age!!!
Responded Dec 21, 2011 12:28AM

Thanks, Barbara. I couldn't make sense of it otherwise. ;)

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