gladorca's blog

In this practice the main set is 10 swims on 3 minutes. If you are sprinting, then you want to do 10 100s. This will give lots of recovery time, but it means that you have to push hard during the swim. By pushing hard, you'll make your system adapt to going faster. If you are doing an aerobic pace, it means do what you can in 3 minutes. The expert lane total yardage is 3,000 to 4,000 depending on whether they do 100s or 200s on the 3 minutes. Below is the expert lane set.

Warm Up
200 Free
3x100 Pull
100 Kick

More Warm Up
6 x 100 free on 1:25

Main Set
Choice of sprinting or aerobic but both on 3 minutes. All lanes go together.
Sprinters go first in the lane:
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. Hard effort. The idea is to push your system; so it will adapt to going faster, plus you should try figuring out what makes you go fast.You don’t have to give times.
Aerobic swimmers go after sprinters
You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.

6x100 Pull or swim choice, steady swims

Warm Down
200 Choice