This Main Set of the Month is brought to you by Troy Marcikic our new coach based out of Coronado!
Troy grew up a soccer player and he switched to swimming in high school. Within two years on the swim team, Troy was part of two top ten relays at Junior Nationals. He went to college at the University of California Santa Cruz, and he broke school records in the 50 freestyle and on relays three years in a row. He also helped his team (the Banana Slugs) to a tenth place finish at the Division III NCAA National Championships his junior year. Since graduating from UCSC in 2009, Troy has been coaching swimming with numerous programs. He’s worked with Nike Swim Camps, RSD Swimming in San Diego, Solana Beach Swim Masters, and for Cathedral Catholic High School. When he isn’t on deck, Troy can be found in the ocean surfing or paddling.
Main Set of the Month
When training I like to throw a set into the mix that hits multiple energy systems. There is aerobic, anaerobic, as well as some active recovery happening throughout this set. The part that I like the most about this set is the pattern or flow of it, because there is always the option of customizing it to fit your needs of stroke, or where you want the intensity to peak.
50 – 100 – 50 – 400 – 50 – 100 – 50 – 300 – 50 – 100 – 50 – 200 – 50 -100 – 50 – 100 – 50 – 100 – 50
In this version of the set, it is geared towards an IMer. The 50’s would be easy/aerobic freestyle on an interval with 5-10 seconds rest, the 100’s would be kick/swim (stroke) fast on a bigger rest interval, and the distance part of the set (400, 300, 200, 100) would be set up as follows:
400 – 25 stroke/50 free/25 stroke
300 – stroke/free/stroke
200 – stroke/free
The stroke 25’s being fast and the freestyle being aerobic. Rest 5 seconds before going into the easy/aerobic 50 recovery
This set can be done with younger swimmers by breaking up the distance parts (400, 300, 200, 100) of the set into 100’s, 75’s, 50’s, and 25’s respectively, but the 50 recovery and the 100 kick/swim should be completed in full.
Masters swimmers with issues swimming other strokes can pick their favorite stroke and stick with that, or they can substitute gear such as paddles or fins into those distance sections and get some resistance work out of it.