If you could only use 3 sets what would they be?

Question

James Gibson MBE · Answer

So three sets only, what would I use? So if I'm coaching a group range, so if you've got sprint middle distance and distance, for the distance guys, I'd use 25 200s. Now this is something that we used to do with our elite guys at Energy Standards. It was 25 200s all on 220. 220 is your turnaround. It goes for aerobic, then 1 progress, 1 to 5. That's kind of a little bit of VO2 max effects on there. So 25 200s, 4 aerobic, and 1 that progresses 1 to 5, finishing all out on the last one. So that's all on 220. So it's pretty fruity turnaround time as well. For the mid distance guys, I like the 7 200 step test. You don't need any lactate measuring equipment, don't any heart rate monitors. What you can do is intermittent periods parts in your cycle. You just do 7 200s, you can always tell progress 1 to 7. So 7 200 on 4 minutes. So lots of rest. Progress 1 to 7, progress 1 to 7 on that. And when you progress 1 to 7, what you need to do is you need to take the stroke count for that last 50. And that will help you-- if you haven't got the heart rate monitors or the lactate test and stuff that will help you to monitor where you at, take that stroke count on the last 50. Low stroke count, fast times, always very, very good. I feel the pure sprinters are like a bit of a lactic power work. Also you can class it a of ultra short race pace in there as well. So we're going to do a set of 30 25s, 30 25s. 1 pretty much all out, 2 aerobic. That's alactic power. So you're not going to produce too much lactate on that so you can keep the power going. 30 25s, 1 all out, even from a die from a push, 2 aerobic. And the aerobic has to be aerobic. It can't be-- I tend to say the word-- let me say for the sprinters-- shit backstroke. So they can't just flop on their back and start flopping around in the pool, pretending that they're dying. So they have to keep their core and their connection all together. So 1 all out, 2 aerobic. And what I would do-- I'd go the 1 all out on 30, the 1 aerobic on 30, and the last aerobic on 1 minute 30, so they got time to climb out and get to go again.

Sergio Lopez Miro · Answer

Well, I'm not sure that I have three sets that I have. Those would be the only ones. But I'll give you one set that I could use, and I could make three out of them and four of them and five, kind of variations. And this is a type of work from Josef Nagy. That was my coach for a long time, and he used to call this carnival because he thought it was fun. And honestly, if you saw my face when I was swimming, you would not think it was carnival. It was not. It was like more of a horror movie than anything else, but anyway. So you started with eight 50s fast on one minute. And we're talking about [INAUDIBLE] meters. Let's say chokers because we train in America. But eight 50s main stroke fast on one minute. And then you go 50s, and then you go into four 75s, four 100s, four 150s, four 300s, four 150s, four 100s, and four 75s. The 75s, 25 kick, 25 pool, 25 swim. The 100s, 25 kick, 25 pool, 50 swim. The 150s, 50 kick, 50 pool, 50 swim. The 300s, 100 kick, 100 pool, 100 swim. And all of them, you hold 160 heart rate. And we used to do the main stroke. Now with my swimmers, I do it one free, one main stroke. But we used to the main stroke. And it depends on-- the interval will be kind of 115 in yards, 115, 140, 215, 430. Then 50s, and then eight 50s fast again in one minute. And it was awesome. It's one awesome. I use that set. I have to adjust it for my athletes, but it really-- you can really develop some really good things. And it's a mix of energy systems, and you can do variations of that. With the younger kids, I start with four 50s, [INAUDIBLE] one to four to a certain pace, and then 275 to 100s. And I can do combinations, so that will give me more than three sets with the same concept. And I don't have to go always fast. So yeah, that would be something-- that's something that I always use. And then yeah, that will be one set that I can do into multiple sets.

Michael Bohl · Answer

I think for a sprinter, it would be 825s on 45 best average. For a 200-meter swimmer, it would be 850s on 130. And for a distance swimmer, it would be 15 100s on 130 best average.

Lani Pallister · Answer

I think as a distance from 30/100 best average is an important set. I don't love it, but I know it's important. Doing step test either 7/2s, 7/4s, or 10/4s, something like that, and a speed set of 50s.

Fred Vergnoux · Answer

That's interesting. So if I could use only three sets, I would do a speed work set. I would do a technique skills, underwater DPS set, and I would do one of my favorite set, which is a mix of threshold race pace set, which is a set of 150 plus a 50 so that's 200 broken in 150/50. And I will repeat that, whatever, 4 times, 6 times, 8 times, 30 times. And then I would do a mix of that. So that could be a set of 150/50, 100 and two 50s, so 50 easy and three 50s. Or you could do, for example, 8 times, 150/50, 6 times, 150/50 with more rest. 4 times 150/50 with even more rest. So just playing around with that idea of mixing the 150 and the 50. You find out that the 100 is the place to get ready for fast 50. And the pace that you can achieve is actually pretty amazing how fast the swimmers can go.

Sonny Trigg · Answer

I'm going to kind of cheat and say, I mean, this is a tough question, you know, it's really hard to answer because the resets come on but Michael and you pretty much done that that's usrpt, Ultra short race Pace training. I love it. When I was training myself. I thought once a week, not every session like Michael does. And I think my students in some sort of modified variation once a week as well towards the, especially the latter half of the season. So that is you go. 100 PV, you divide it by 4 Master Target time. Then you go 25 to 15 seconds, rest until you missed that Target time. You then take 30 seconds, rest, when you had three misses you stop. Going. When you strum down your cover, get on me. Easy on the aerobic bike. If you got a gym near by and you go again or you go 200, PV / for your 50s is 20 seconds rest. That's what the 2501 set, the fifties, or another sir. Because I don't actually believe in Full-time usrpt, throwing some skills and drill session once a week as well. Well, as the third set, rinse, and repeat, don't think this is a an actual program. You should do. They go three sets. That's what I do.

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"If you could only use 3 sets what would they be?"