Set Of The Week: Pattern 100’s

West Virginia University's Ross Glegg WVU reaches for the wall to win Men's 100-Meter Freestyle event Saturday, Jan. 3, 2015, at the Orange Bowl Swimming Classic in Key Largo, Fla. West Virginia University won the men's division while Michigan placed first in the women's division. The event, staged at the Jacobs Aquatic Center, was the highlight of the winter collegiate swimming training season in the Florida Keys. FOR EDITORIAL USE ONLY (Stephen Frink/Florida Keys News Bureau/HO)

Photo Courtesy: Stephen Frink

Welcome to Swimming World’s Set Of The Week! Similar to last week’s set, this week we’re giving you another pattern that is easily modified based on the needs of your team. While only a short 1,000 yards, this set is great to incorporate into warm-up or as a preparation for a longer main set. Take a look below and see the set and read about the different ways you can modify this set:

10 x 100’s on same interval

3 x 100 IM’s dec 1-3

1 x 100 easy free

2 x 100 as 50 stroke fast/50 free easy

1 x 100 easy free

1 x 100 stroke build each 50

1 x 100 easy free

1 x 100 stroke FAST

While the example above is presented as an IM and stroke-focused set, this pattern can easily be modified to accommodate just freestyle, just pulling, or even just kicking. The “easy” 100’s can also be substituted with drill work or kicking as well to add another focus to the set. However you choose to modify the set, the basic pattern of effort by 100 is always the same:

3 descend – 1 easy – 2 active recovery – 1 easy – 1 build – 1 easy – 1 fast

This pattern also works well as a main set if the goal for the day is active recovery. Substituting 150’s, 200’s, or longer distances for each 100 easily bumps up the yardage. You can also add multiple rounds that can give you even more flexibility with the set. For example, you can do the first round freestyle, the second round kick, and the third round stroke or IM. However you use the set, the pattern will keep your swimmers engaged as they move through the workout. Happy swimming!

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Tracey Jones

7 years ago

Lockie Jones