Today’s FINIS Set of the Week comes from CJ Fiala.  Fiala is the Sports Marketing Lead for FINIS and a former elite-level swimmer.  A two-time Olympic Trials qualifier, his best event was the 50-meter freestyle.  A graduate of Virginia Tech, Fiala spent time as a member of USA Swimming’s Athlete Executive Committee and was an inaugural member of their Safe Sport Committee.
 
As a former swimmer, long course was always my much better of the two version.  Although, the transition from the long college and club season of short course training into the abrupt reality of more than doubling the distance per lap was always a tough transition.
 
With events like World Championship Trials coming up so quickly in the long course season, this set will help your swimmers get adjusted more quickly.
 
Setting Up The Stroke:
10 x 25 on :45
1 – 4 are at average stroke count
5 – 7 are at average stroke count minus 1
8 – 10 are at average stroke count minus 2
 
Picking Up The Speed:
[REPEAT THIS THREE TIME THROUGH]
75 Fast and Controlled on 1:15
First 75: 25 Average Stroke Count, 25 Average Stroke Count minus 1, 25 Average Stroke Count minus 2
Second 75: 25 Average Stroke Count minus 2, 25 Average Stroke Count minus 1, 25 Average Stroke Count
Third 75: Average Stroke Count minus 2 at all-out speed
50 Recovery on 1:30
25 ALL-OUT
:30 SECOND REST THEN START SECOND ROUND