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Print this entrySwimming Set of the Week - February 3, 2012
This week's set will help you get comfortable with that old friend, lactate.
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Responses
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Barbara, I don't understand "sendoffs". It is not a common phrase here. It means that I cannot set a program for myself. Help. Assume I am doing 100's in 1.40 and going on 1.50. What do I do the 25 and 50 on? Tony |
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For send off read turn round |
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Sendoff would mean turnaround or interval. If you are swimming 100 in 1:40, and going on 1:50, you would be in the column that reads DOWN as 55...55...55...1:50. You do your 25s on a :55 turnaround (probably quite a lot of rest for you, but the 25s are active recovery), you do your 50 on a :55 turnaround (not very much rest), and you do your 100s on a 1:50 turnaround. From the final 100, you go right into the next round (no extra rest). |
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These sets can make the coach very unpopular because they hurt but, are crucial to getting that improvement every swimmer says they want to see! No pain no gain as the old adage used to be |
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You know, GW, coaching is not a popularity contest. I like this set, its a way for swimmers to challenge themselves and step it up. If they can make 2 x 100 on a tight interval, they will think, "maybe I can make 5x with :05 seconds more rest, 10x with :10..." |
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I gave this set to my Masters swimmers last week. By the end, everyone's tongue was hanging out. Huge effort level. But it was amazing how many times I heard, "Thanks, coach, that was a great set" when they climbed out. |
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I like this set, too. I was looking at it last night and thinking I might do it myself some time over the next few weeks as I might have a few self-coached swims coming up. Yes, it looks challenging. That's part of the appeal. What's the point in going to the pool and not challenging yourself in some way? |
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I choose the slowest send off and maybe even I am going to use my burner fins. Yes, this looks like challenging in effort and also in focus (being sharp). Usually I like to take it easy with send off's. But now I am focusing on completing the sets exactly how it is written. To morrow will be the day for that. |
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Good luck, Reemi. Can't wait to hear how it goes. Yes, I would either need the slowest sendoff or maybe the 2nd to the last. Not sure. It's not that I couldn't make the 2nd to the last _sometimes_. It's whether I could do it for the entire set. |
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Well the good luck you wished me was helping me, Sheila! The first two rounds I choose butterfly and the slowest send off. Which left me with 35 seconds rest between the 100's. (with my burning fins, very short blade). Felt good about that. The 2nd two rounds free the same send off. I do not know if I felt any lactate in my legs but a great workout! Thanks to Barbara! |
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Nice. It's quite a bit more rest than the workout says you should have, but I completely understand wanting extra rest with fly. For me, doing free and no fins, it would not be so much rest. Haha. |
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Ah.. made a math mistake.. did 1:35 and 25 sec rest. Yes now I see "10 to zero seconds rest" says coach Barbara. (Probably longer is not allowed because of our "old friend lactate"). Next week will give it another try without the fins. This set will shoot me into shape! But first a little bit of suffering is required. Let me know how it goes Sheila. |
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I swam this last week. It "hurts" so good, but is a satisfying workout. Hope to do it again. |
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Nice fly profile picture.. looks like a flying eagle with spreading wings! |
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Hi, what is meant by 2X sendoff? |
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It means twice, or double. If your sendoff/turnaround on the 25s and 50s is 30 seconds, your sendoff on the 100s would be twice that, i.e., 60 seconds. |
Tony Goodwin
GW
Barbara Hummel
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