Subject: My new favorite IM swim set. I usually fall back on a tired old set on long swim days - 400, 2 x 300, 3 x 200, 4 x 100 and back up. Thanks to MikeB, have a new one. 1000 800 600 400 200 Swim on the same 100 interval (i.e., for 1:30 1000 on 15:00, 800 on 12:00, etc), but the time for each distance is set by the split for that distance in the prior one. So, swimming on a 1:30 push off, in the 1000 hit the 800 mark in 11:40, you have to beat that time in the 800. It's a lot of numbers to track, but it's a great exercise in pacing yourself, which is important on the IM swim, especially at the beginning, when you are not yet tired. If you go out too hard on that first 1000, yoou just screw yourself for the rest of the set (assuming you try to hit the marks). Mike's workout actually started at 1200, and in the heat of IM swim training, that would make for a nice 4200 yard set. Just another arrow in the quiver to get you through those long IM swim days Edited by ChrisM 2009-01-24 7:23 PM
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