Set of the Week is courtesy of FINIS, a SwimSwam partner.
This week’s set comes from Alan Bircher, Head Coach Ellesmere College, GB Junior Coach.
Coach Alan Bircher uses this set as a staple warmup for heavy IM training. Before launching into distance stroke work, he likes to use this sequence of 50’s to get the mind and body ready for some major IM time.
32×50 (4 blocks of 8)
8 x 50, Fly
8 x 50, 25 Back / 25 Breast) With a focus on cross over turn @ speed
8 x 50 as 25 Brest/25 Free with a focus on build into the turn and fast underwater / transition
8 x 50 on 1:00 desc 1-4 / 5-8 holding 200 Race Pace
200 Backstroke easy
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About FINIS, Inc.
John Mix and Olympic Gold Medal swimmer Pablo Morales founded FINIS in Northern California in 1993 with a mission to simplify swimming for athletes, coaches, beginners and lifelong swimmers around the world. Today, FINIS fulfills that mission through innovation, high-quality products and a commitment to education. FINIS products are currently available in over 80 countries. With a focus on innovation and the fine details of swimming, FINIS will continue to develop products that help more people enjoy the water.
Set of the Week is courtesy of FINIS, Inc., a SwimSwam partner.
