Archives for posts with tag: will clarke set

This week it is the return of the Will Clarke set of 50s swum as a mix of fast and easy 50s with increasing amounts of rest.  The reason I really like this set is that it is a great mix of tight turnarounds near the start with a high frequency of high intensity efforts near the end when you are getting tired.  It also fits really well with our build of speed work towards the start of the season.

One of the things most people find most challenging about this set is varying their pace between the fast and slower 50s at the start of the set when the turnarounds are short.  You cannot say you have really mastered this set until you are able to vary the pace when the turnarounds are short so please do try your best to do this.  Try and use a fast and relaxed stroke rate, which we will be doing drills for before the main set, to make sure you can make the short turnarounds and still be fresh enough to push the faster efforts.

See you Saturday!

Rob

Great effort last week on the fast 100s!  Those sorts of intense sets really let you practice expanding the envelope of your sustainable speed.  We will be expanding the envelope in a different way this week by returning to the Will Clarke set of fast and slow 50s.

Many of you will remember that this is a challenging set with fairly short recoveries at the start but getting longer at the end.  It is a great set for working on speed endurance.  To maximize the benefit of this set aim for a big difference in speed between your fast and slow 50s.  You should aim for a  minimum 5s differential of your times between the fast and slow 50s.  This will be a challenge on the earlier ones with a short turnaround time.  One the later 50s you should be able to get much more than a 5s differential on the faster and slower 50s.  How big a differential can you achieve this week?

See you Saturday!

Rob

Well done for all of your efforts last week on what was a pretty tough main set of speed endurance work.  I also really liked the good lane choices some of you made after reading the session – some moving down a lane and others challenging themselves to make some turnaround times they have not achieved before.

This week you will have a similar challenge as we take on the Will Clarke set of fast and slow 50s.  The secret to this set is making sure you are able to change pace and not just hang on to make the turnaround times all at the same pace.  Better swimmers are usually better than weaker swimmers at having a good chance of pace between warm-up, endurance and sprint pace swimming and this is a good set to work on that change of pace.  But that is only possible if you choose a turnaround time where you are challenged and can also vary your pace.

See you Saturday!

Rob

I will be around for part of the first session this week and away next week.

It is the Great East Swim this week for many of you so it may well be a bit quieter in the pool.  I will coach the first half of the 7am session before I have to leave and we will be continuing the theme of last week with some more work on stroke rate with some fist drills before going into a ratchet main set.  The fist drill this week is a mix of tight fists and half fists.  Tightly clenched fists are good to help you focus on really good vertical forearms and will naturally increase your stroke rate.  For half fists only loosely clench your fists to get a bit more surface area for your pull and a bit more power.

Next week the session will be the Will Clarke set consisting of a mix and fast and steady-paced 50s.  To get the most from this set really focus on the fast 50s, even when the turnaround times are tight at the start of the set.  The sessions will be in the box at the pool so whoever is there first please get them out and distribute to the different lanes.

See you Saturday (briefly)!

Rob

It’s the return of the Will Clarke set this week after a fairly long absence from our Saturday morning training.  For those of you that have forgotten, or not done it before, it’s the set of alternating fast and easier paced 50s starting on a short turnaround time and going off longer turnaround times as the number of fast 50s increases.

This is a great set for both speed and speed endurance.  To get the most benefit I would recommend  focusing just on the fast 50s.  It is a challenge to do this at the start of the set when the turnaround times are short.  Please do try to keep a change in pace, even if you are only getting a few seconds rest or almost swimming continuously on the slower ones, since it great training for your speed endurance.

See you Saturday,

Rob

This week it is the return of the Will Clarke set of 50s swum as a mix of fast and easy 50s with increasing amounts of rest.  The reason I really like this set is that it is a great mix of tight turnarounds near the start with a high frequency of high intensity efforts near the end when you are getting tired.  It also fits really well with our intensity build towards time trials next week.

One of the things most people find most challenging about this set is varying their pace between the fast and slower 50s at the start of the set when the turnarounds are short.  You cannot say you have really mastered this set until you are able to vary the pace when the turnarounds are short so please do try your best to do this.  Try and use a fast and  relaxed stroke rate, which we will be doing drills for before the main set, to make sure you can make the short turnarounds and still be fresh enough to push the faster efforts.  Other things to think about are:

  • Take 5s intervals between every swimmer and make sure you know your times for all the fast effort 50s
  • Try and make every fast 50 the same time – ideally 2-3 seconds faster than your 400m race pace (divide your 400m time by 8 to calculate your 400m pace for 50m, e.g. 6 mins 400m time / 8 = 45 secs per 50m so each one should be swum 42-43 secs)
  • Keep the stroke rate high and the effort low for the most relaxed but fast swimming you can

See you Saturday!

Rob

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