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.
This set is not for the timid. If you’re ready to tackle some serious IM training, then read on! Coach Alan Bircher does not play around when it comes to 400 IM training.
1 x 400 Fly best effort
1 x 300 Back best effort
1 x 200 Breast best effort
1 x 100 Free best effort
1 x 200 Recovery, Very Generous interval – allow for full recovery
1 x 100 Fly best effort
1 x 200 Back best effort
1 x 300 Breast best effort
1 x 400 Free best effort
***BONUS POINTS: Total time of second round must beat the time of the first round
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Set of the Week is courtesy of FINIS, Inc., a SwimSwam partner.
Uh, what sequence of 50’s?
No benefit to 400 fly. I’d run it like this:
4×100 fly descend 1-4 @ 1:15
3×100 bk negative split @ 1:15
2×100 br ez/fast x 25 @ 1:30
1×100 fr AFAP
200ez
4×100 fr descend 1-4 @ 1:10
3×100 br negative split @ 1:30
2×100 bk ez/fast x 25 @ 1:20
1×100 fly AFAP
Divide and conquer.
I also like this version better. Sets like the original look great on paper, and are fun to brag about, but aren’t going to do a lot for your IM. It’s fine for engine building(speed), but all out repeats that don’t mix up stroke will not improve your 400 IM much.
Th second round seems reasonable, but that first round… 400 fly rip my career unblemished by shoulder injuries.
Disgusting
As always… no intervals or any guidance whatsoever on amount of rest time.
A set like this is purely for the ego of the coach that is writing it.
Some men just want to watch the world burn
Oh hell nah
Ha….. Back in the 1980s we used to do 1600 IMs, 400 of each stroke… I like this version better.
The good old yardage days
The yardage days still exist for some, but have somewhat of a negative connotation now.
Glad I wasn’t alive swimming then lol