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This topic contains 2 replies, has 2 voices, and was last updated by  Steve Smith 4 years, 7 months ago.

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    Steve Smith

    I am a swimmer with the goal of achieving a 58.89 100 lcm butterfly as well as a 1:08.29 in the 100 lcm Breaststroke. What reps/ intervals should I be able to obtain so that I can achieve this goal. Also, some example sets for those times would be much appreciated, possibly a micro/macrocycle for those two events. In case you were wondering based off of my summer work schedule I’ll be able to fit in a 1-1.5 hour session 4-5 times a week so factor that in before writing the micro/macrocycle.



    What are your current personal bests? I would start with something like 20×25 at current race pace for 100, start on 30. Ideally you would be able to complete at least 12 before failing. If not make the set easier (20×25 @ race pace 100 + 2 seconds). Then repeat this set until you can complete all 20. Then either you go for 30×25, or you make the set harder by lowering the target pace (personal best – 0.5 seconds).

    Also do some sets on 200’s and 50’s.

    • This reply was modified 4 years, 6 months ago by Denaj Denaj.

    Steve Smith

    My Personal bests at this time are
    1:00.4 and 1:09.8.

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