Favorite ME swim set?

Triathlon Forum
1

OK… I give up. Increasing my speed in the water is coming-but slowly- mostly as a result of concentrating on technique this season. I will, undoubtedly remain a BOP swimmer -sigh-.

However, at the 70.3 Vineman- my forearms were getting tight at the end (slight cramping). Though, at this point in my periodization, I should be working on intervals/race pace, I’m starting to believe I need to step back a bit and work on my muscle endurance instead.

What’s your fav/best set for swim ME ?

Thanks!
-Marc

2

Not sure if this fits in with ME work, but we did a 600 set the other day as follows:

25 m pool - swim non stop, every 5th length sprint, every 7th or multiple of seventh, non fs (any stroke). 1/2/3/4 steady, 5 hard, 6 steady, 7 bs, 8/9 steady, 10 hard, 11/12/13 steady 14 bs/15 hard, 16 steady 17 bs/ 18/19 steady, 20 hard 21 bs/22/23/24 steady.

It hurt, but was fun.

3

Main Set (you can scale back to 600s or drop the 100s to shorten the set)

4 x 800

  1. 800 Swim (every 4th 50 hard)

  2. 2 x 400 a) steady and b) build

  3. 4 x 200 alt a) steady and b) build

  4. 8 x 100 descend in two sets of 4
    .

4

5 x 200 fly 15 s rest.

5

5x100
4x200
3x300
2x400
1x500

interval that’s either a steady hard aerobic pace or slightly decending
.

6

600 warm up
4X550
—3X100 @ T+10 sec
—4X50 @ T+10 sec
—1X50 easy, 30 sec rest
200 cool down

jaretj
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