George's Practice Sets-1mile or more

[grandall]

All,
In preparation for my races this year I wanted to share my experimental practice sets. My first race is in June which will be a half iron man (aquabike). For this particular race my goal is to swim at a tempo of 1.1-1.2.

This is a set I did this morning. My objective with every set is to swim with a SPL range of16-19 (25mpool - I'm 5' 11") consistently without sacrifing stroke efficiency.

These are experimental sets that I'm playing with, so please feel free to give feedback and thoughts.

Warm-up: Tempo Trainer @ 1.3
2 X 200-fist gloves
2 X 200
1 X 100

Main Set:
1 x 300 @ 1.2 (20SPL on 4th length,19SPL on 8th, 19SPL on 12th) - rest 10 beeps
1 x 200 @1.10 (19 SPL 4th, 18SPL on 8th) - rest 10 beeps
1 X 100 @ 1.0 (18 SPL on 4th) - rest 15 beeps
2 X 50 @ .95 (38SPL) - rest 15 beeps
1 x 100 @ 1.0 (18SPL on 4th length)-rest 15 beeps
1 X 200 @ 1.10 (19SPL on 4th,and 8th length) - rest 10 beeps
1 X 300 @ 1.2 (18SPL on 4th, 19SPL on 8th, 19SPL on 12th length) rest 15 beeps

Cool Down:
1 X 50 @ 1.20 - skate/whole stroke
1 X 50 @ 1.30 - fiinger drags
1 X 50 @ 1.30 - whole stroke