Welcome to Swimming World’s Set Of The Week! This week’s set is an intense test set that is great for advanced high school, club, or college teams. This set emphasizes consistency over 20 x 100’s, trying to hold the fastest average possible with no easy swimming in-between. Take a look at the set below:
20 x 100’s freestyle hold best average on 2:00
The concept of the set is pretty self-explanatory: hold your fastest time possible through 20 x 100’s on a 2:00 interval. This is not a set to do during the first week of practice. Ideally, this set would be repeated 2 or 3 times throughout a training cycle as a test set to gauge fitness. Swimmers should get their times on every repeat and coaches should record them, leaving a record of how they did that can be referred to throughout the year.
To be useful, the timing of this set should be similar throughout the season. For example, say a season had four cycles that are each four weeks long. If each four week cycle consisted of three weeks of increased volume and intensity and a fourth week of maintenance, this set could be included in every third week as one way to gauge how swimmers were progressing through a season.
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