This is still one of my favourite sets. I find it fun, focused and motivating all at the same time.
Pick an SPL to hold and starting TT setting somewhere close to a challenging (9/10) 100m
Then swim 4x25 and hold a consistent SPL
Then click the TT down a couple of notches and repeat.
Set a target of a fixed number of repeats e.g. 8
I find this a great way of controlling a 25m sprint.
a worked example from my session today.
Starting tt1.14, target SPL 17. 100m time if SPL held 1:30, so a good 9/10 effort compared to my 100m pb of 1:22 and current anyday sprint of 1:25
these were my sets hold SPL17 throughout
1. 4x25 tt1.14 time 21.66
2. 4x25 tt1.11 time 21.09
3. 4x25 tt1.08 time 20.52
4. 4x25 tt1.05 time 19.95
5. 4x25 tt1.02 time 19.38
6. 4x25 tt0.99 time 18.81 (sub 100m pb pace)
7. 4x25 tt0.96 time 18.24
8. 4x25 tt0.93 time 17.67
I managed all of these without a blip so next time I would start at 1.11 and go down to 0.9, or set my tt at 1.2 and my SPL at 16
I find somewhere around interval 4 or 5 I start swimming with much better technique. legs firing, rotation more precise, less head raise on breath. this is why I love this set.
Hi Andy. I did your set today and really enjoyed it.
First the constants
Age 78, weight 169 lbs, height 5ft. 9in.
Swam 4x25m at each TT setting. Push off with 4 dolphin kicks. Not rapid fire. I don't anything rapid fire anymore. Breakout after 7m. About 15 sec between 25's and about 30 sec. at the end of each 4x24. These were all done with a two beat kick.
TT. - Time. 4x25m. - Strokes. - Total strokes
1.10. - 1:42. - 18x4. - 72
1.07. 1:39. 18x4. 72
1:04. 1.38. 18x4. 72
1.01. 1.35. 18x4. 72
0.98. 1.34. 18x4. 73
0.95. 1.32. 18x4. 73
0.92. 1:30. 19x4. 75
0.89. 1.30. 19x4. 75
As the chart shows I began to add a stroke on some lengths on the the last four settings. But not very significantly.
Plan on doing this set again only modifying it to do 2x50's for 8 repeats and then after that sometime do 1x100's for 8 repeats.
Historically my follow up lengths after the first push off one ihave been up a stroke as I breakout sooner. Usually around the 6m mark.
When I repeat the 4x25 format I will cut down the time between lengths.
This format has given me a pathway to practice getting my 2 beat kick times to a point where they are competitive in the 100m and 200m races. Especially as two years from now I get younger when I get into the 80-84 age group.
I apologize for the table can't get it any better lined up.
May we swim with ease at the speeds we choose.
Last edited by Grant : 01-29-2013 at 02:56 AM.