Start with my sig line...

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

USMS epostal "meet."

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#swimmingmatters
Laugh hard. Run fast. Be kind.
The Doctor (#12)

here was today's set, focused on alignment. several drills. 3500 scy but scaleable, especially on main set, if you want to swim farther:

300 easy swim
6x100 with fins as 50 kick on back/50 swim
6x75 as 25 back/25 breast/25 swim
6x50 kick with fins, fast between the flags
6x75 swim, last 25 of each set fast

main set:
2x(200 pull at 70%, 2x100 pull at 75%, 4x50 build to 85%)

cool down 2x100 pull

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_____________________________________
What are you people, on dope?

—Mr. Hand

This is a good session to work on pacing. The idea is to keep the pace steady from the 50s up to the 400.
The 50s will feel "easy", but as you reach the longer intervals, it starts to get very challenging!

* 1000 choice as warm-up
* 2x (first swim, second pull paddles):
8x50, i=10s
4x100, i=15s
2x200, i=20s
400, i=25s
* 300 easy choice
T: 4500

Thanks all. Great stuff coming!

5x1k, do it weekly during season.

2x w/ Fini's drag suit
2x swim
1x pb+bnd+snk

~60" rest between

Variety may be the spice of life but consistency pays the bills.

This set is one that I have used for a number of years, that I call "Intro to Distance Freestyle", because I think that it highlights some of the real fundamental skills that a distance swimmer needs to possess. In short, 1) great ability to mix-up the kick style, 2) great ability to hold consistent paces, and 3) the ability to keep notching that pace up as the race progresses, "building into it" as they say.


Use that first 600 of rhythm play to find your groove, than start out very moderately in the early paces of that set, since you will have to find two levels of "faster" later on in the set. As you get to the last 9x100, "Break on Through to the Other Side"


6-6 Pulse - Swimming, where you switch or "pulse" your beat or intensity of kick every 6 arm strokes.
https://www.youtube.com/edit?o=U&video_id=1kF1GhcwYvo


Statue of Liberty Drill - The old "6-6 Switch" with a few caveats to focus on timing and balance bit more
https://youtu.be/eP6GVs3snQ0


Sighting Breaths (if you need to see)
https://youtu.be/BG40zy8AjbU


Main set can be reduced to 600 / 6 x 100 / 600 / 6 x 100 to knock 1600 off the workout.
Drill Down can be 700 or 1300, so the whole thing can be 3500 - 5700 yards meters.


This is typical of the content I am posting for free or 25ȼ on Patreon. $5 subscription gets you 20/month with videos and explanations.




WARMUP
1 X 400 CHOICE :30 REST
4 X 25 12.5 FAST KICK / 12.5 EASY SWIM on :15 REST
4 X 25 12.5 FAST SWIM / 12.5 EASY KICK on :15 REST
4 X 50 SWIM w/4 sighting breaths on :10 REST

MAIN SET
1 X 900 done as 100 SWIM w/2-BEAT KICK / 100 6-6 PULSE / 100 SWIM on 1:00 REST
9 X 100 HOLD MODERATE PACE on :10-15 REST
Rest 1:00
1 X 900 SWIM FASTER THAN 9 X 100 PACE on 2:00 REST
9 X 100 FASTER PACE THAN 900 STRAIGHT

TECHNIQUE-DOWN
4-8 X
[100 KICK WITH FINS on :15 REST
50 SoL 3-6 BUILD W/FINS on :15 REST
]
1 X 100 EASY




(5700 yards/meters)

At the high end of your range. My favorite middle distance set when I was in shape. Of course, adjust intervals. When I coached Masters, the fast group did 500's, mid 400's and slower 300's - usually on the same intervals.
All about going hard and control your pace.

500 w/u whatever you want

Negative split everything.

3 x 500 on 6:00 Descend 1>3
3 x 500 on 5:45 Descend 1>3. 2 or 3 faster than all of first set
3 x 500 on 5:30 Descend 1>3. 2 or 3 faster than all of second set.

500 EZ

5500 yards.


Often, that set would be the main set of a larger workout.

No toys, no drills - just a hammerfest.

You shouldn't be able to comb your hair after this.

EXACTLY WHAT I WAS LOOKING FOR!

That's a beautiful workout. And a good bit more challenging than it appears. There is much to be learned through the simple act of changing speeds.

1500 swim moderately/easy
20 x 25 sprint
1500 swim mod/easy
10 x 50 fly/back, fly/breast
1500 swim mid/easy
20 x 25 sprint