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post your favorite main sets please. (swimming)
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I thought I'd try to start a bit of a repository for good sets. I see a lot of good ones in the monthly ST swim club thread, but they easily get lost in there.

This is a friendly place to share your faves, either yours or others you see that you like the idea of. Not the whole workout, just the main set, and try to scale so it's easy to fit into a typical triathlete or masters workout, which is around 3000 m / yards total. So if the main set is between 1000 and 2000, that would be about right in my view.

I'll start with one we called "wheels" in college. still a favorite. this is the 1000 version, easy to scale up as desired.

4x250 as {
25 fly, 50 back, 75 br, 100 fr
25 back, 50 br, 75 fr, 100 fly
25 br, 50 fr, 75 fly, 100 back
25 fr, 50 fly, 75 back, 100 br
}

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
Last edited by: JasoninHalifax: Mar 13, 14 6:09
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Re: post your favorite main sets please. (swimmers) [JasoninHalifax] [ In reply to ]
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3 x (8x100 free, 100ez choice)
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Re: post your favorite main sets please. (swimmers) [JasoninHalifax] [ In reply to ]
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40 x 50
16 with every 4th fast
12 with every 3rd fast
8 with every 2nd fast
4 fast

on a pace time giving somewhere in the 5-10s rest range for the non fast ones.
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Re: post your favorite main sets please. (swimmers) [JasoninHalifax] [ In reply to ]
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200 w/u
10x400 Steady w/ first 10 strokes of each 100 Hard.
15 seconds between sets.
All 400s same pace.


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My Blog
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Re: post your favorite main sets please. (swimmers) [Flanny] [ In reply to ]
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Flanny wrote:
3 x (8x100 free, 100ez choice)

descending interval for the 3 sets.
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Re: post your favorite main sets please. (swimmers) [JasoninHalifax] [ In reply to ]
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4x400 free
4x300 paddles
4x200 IM
4x100 fast!
4-8x50 ankleband
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Re: post your favorite main sets please. (swimmers) [Ynsnits] [ In reply to ]
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3 x 200 pull w/paddles

8 x 50 rest: :10-15
4 x 100 rest: :20
2 x 200 rest: :30
4 x 100
8 x 50
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Re: post your favorite main sets please. (swimmers) [JasoninHalifax] [ In reply to ]
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I enjoy doing a set of tag 50's when in short course pools. Don't do it nearly as often as I'd like, but when left unsupervised I like! We don't do it as a a triathlete would in the sense that it's not a typical threshold set doing 15 x whatever on 1:xx. This is meant to be excruciating and I think the longest I have lasted is maybe 1200. One goal: destroy the other swimmer by giving them less recovery. It's really a hoot to do so if you have a pal near the same speed it can be a great high intensity set!

Simple, when they touch the wall at 50 you go, when you touch they go. 30 some odd seconds is a lot of rest IF you are gaming the intervals. Competitive nature takes over and it's war!
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Re: post your favorite main sets please. (swimmers) [JasoninHalifax] [ In reply to ]
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500 pull/paddles
5x100
400 pull/paddles
4x100
300 pull/paddles
3x100
200 pull/paddles
2x100

I swim the pull/paddle sets at a moderate effort. The 100s are all fast and I get about 15 seconds rest on those. I hit them pretty hard.

I also like to do 4x500 with a minute rest. Then I add up the time spent swimming the 500s (minus the rest) and that's my goal time to beat the next time I do this workout.
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Re: post your favorite main sets please. (swimmers) [JasoninHalifax] [ In reply to ]
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My old standby that was probably the biggest contributor for me progressing from a pretty slow swimmer to a fast one is the classic 10-15x100 free (best average) on an interval that gives you 5-10 seconds rest. When I was killing myself every day during my freshman year of college trying to earn a spot on a college team I did this on my lunch break 3x per week and got it down to a 1:05 interval coming in just under a minute. Nowadays I only do it every few weeks and normally hold a 1:20 interval, sometimes a 1:15 interval if I am feeling really motivated. This set hurts the lungs pretty bad, but will really improve your ability to recover quickly.

Powertap / Cycleops / Saris
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Re: post your favorite main sets please. (swimmers) [Tulkas] [ In reply to ]
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Tulkas wrote:
My old standby that was probably the biggest contributor for me progressing from a pretty slow swimmer to a fast one is the classic 10-15x100 free (best average) on an interval that gives you 5-10 seconds rest. When I was killing myself every day during my freshman year of college trying to earn a spot on a college team I did this on my lunch break 3x per week and got it down to a 1:05 interval coming in just under a minute. Nowadays I only do it every few weeks and normally hold a 1:20 interval, sometimes a 1:15 interval if I am feeling really motivated. This set hurts the lungs pretty bad, but will really improve your ability to recover quickly.

That is so funny you bring up the lunchtime swim 'trying to make the college squad'. There is a kid where I swim whom I see on occasion when I get a mid day swim. He is doing 100 repeats on short intervals wanting so badly to get walk on the team. That's when I cry.....seeing him come in ~ 57-58....less than 10 seconds rest....still doesn't have the AAA cuts to walk on at a D2 school.
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Re: post your favorite main sets please. (swimmers) [tigerpaws] [ In reply to ]
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Yeah, for all that work I was able to have someone talk the coach into letting me on the team (I even got a tiny scholarship), but my first year on the team I was a nobody. However, the work ethic paid off and I was a conference champ and All-American by my second year and only got better from there. Tell the guy at the pool to keep it up, being part of an NCAA team was easily the best education I ever got at a school and was worth almost any cost.

Powertap / Cycleops / Saris
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Re: post your favorite main sets please. (swimmers) [Tulkas] [ In reply to ]
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Tulkas wrote:
Yeah, for all that work I was able to have someone talk the coach into letting me on the team (I even got a tiny scholarship), but my first year on the team I was a nobody. However, the work ethic paid off and I was a conference champ and All-American by my second year and only got better from there. Tell the guy at the pool to keep it up, being part of an NCAA team was easily the best education I ever got at a school and was worth almost any cost.

Holy smokes nice work on the Conference Champ/AA status. When you say 'only got better from there'. Are you holding out on me? Am I conversing with an Olympian or something? I always find it funny when Gary Hall gets on here and inevitably someone is saying 'well who are you and what makes you think that is the case?'.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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3x (
2 x 200 steady, 20 sec rest
2 x 100 fast, 15 sec rest
2 x 50 really fast, 10 sec rest
50 easy back stroke
)
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Re: post your favorite main sets please. (swimmers) [Supersquid] [ In reply to ]
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I love both these w/o.

Great thread.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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50 x 50 on 50... I know... I'm slow :)
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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I did this on Tuesday and almost barfed:

200's. Start on 4:00, and every time you finish one, take off 15s rest. So the first one is on 4:00, second one on 3:45 etc. When you realize you wont make the next one, bump down to 150m, so initially you will get some rest, but every time you touch the wall you're still knocking off 15s. Do 150m's until you wont make your pace time again, then bump down to 100's. Keep going all the way through 50's and 25's. It's not fun.
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Re: post your favorite main sets please. (swimmers) [tigerpaws] [ In reply to ]
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Haha, definitely not even close to Olympian level. I swam DII so AA wasn't quite as tough. Though I still take pride in the fact that after my Jr year I checked the splits at DI nationals and I could have been the 3rd or 4th guy on half of the top 8 (All-American) 200 free relays! But my individual events weren't even close.

*Interesting note - I was proof reading my comment above before sending it and the part where I said "I still take pride in the fact..." My iPhone auto-corrected the word "pride" to "PEDs!" That would have been awkward trying to back pedal from that one lol!! I think auto-correct does that on purpose sometimes for the comedy of it.

Powertap / Cycleops / Saris
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Re: post your favorite main sets please. (swimmers) [Tulkas] [ In reply to ]
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Tulkas wrote:
Haha, definitely not even close to Olympian level. I swam DII so AA wasn't quite as tough. Though I still take pride in the fact that after my Jr year I checked the splits at DI nationals and I could have been the 3rd or 4th guy on half of the top 8 (All-American) 200 free relays! But my individual events weren't even close.

*Interesting note - I was proof reading my comment above before sending it and the part where I said "I still take pride in the fact..." My iPhone auto-corrected the word "pride" to "PEDs!" That would have been awkward trying to back pedal from that one lol!! I think auto-correct does that on purpose sometimes for the comedy of it.

Well that is still awesome. I actually swim next to several DII AA'ers who are at NCAA's in Ohio as we speak and I get to see that speed every day. It's FAST.
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Re: post your favorite main sets please. (swimmers) [Tulkas] [ In reply to ]
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Tulkas wrote:
My old standby that was probably the biggest contributor for me progressing from a pretty slow swimmer to a fast one is the classic 10-15x100 free (best average) on an interval that gives you 5-10 seconds rest.

This is it for me.

Mark
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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20 x 100 on an interval that gives you :05 rest

4 x 50 @ base interval
4 x 100 @ base
4 x 150 @ base for first two, @ base-5 for second two
4 x 100 @ base - 5
4 x 50 @ base - 5
100 easy
repeat the above 2-3 times, dropping the intervals (e.g. I would do 1:30 dropping to 1:25, then 1:25 dropping to 1:20s)
I usually do 3-4 x 400 after that set, easyish, just to stretch out and swim something longer.

100 on 1:45
125 on 1:45
75 on 1:20
100 on 1:20
50 on 1:00
75 on 1:00
25 on :45
50 on :45
100 easy
repeat once or twice...

5 x 100, 4 x 200, ... 1 x 500

6 x [100 FAST + 50 kick]

final all time favorite is 8 x 300, desc 1-4, then the last 4 @ vo2 max. Done on ~ 5 min

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: post your favorite main sets please. (swimming) [BCtriguy1] [ In reply to ]
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I really like this, will have to try it pretty soon!!!

Thanks for the head's up about the barfing!
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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It's a rip off of a U Texas set

4*
(300 at a tight interval giving only 5-10 seconds rest (ex. 3:15)
250 at same interval (ex. 3:15)
100 on same base (1:05)
75 on 1:05)

For some reason it never gets boring to me and you get some solid work in rather quickly.

I also like the 40 50s (16 w/ every 4th hard, 12 w/ every 3rd, 8 w/ every other, and 4 all out) with interval getting 5 seconds easier each segment.

http://www.danfeeneyracing.com
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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12x50 band
6x100 band+buoy
2x300 buoy
600 paddles+buoy
6x100 free.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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I like ladders and pyramids
500/400/300/200/100 w/100k in between = 2000 yds
feeling frisky? go back up & beat your first set times.
can do in reverse order, too - starting and ending w/500

also on big days the big ladder
1000/900/800..../200/100 again w/100k between = 6500 yds

to get yardage in and not seem like it took that long
4x[25/fl/50bk/75br/100fr] @:10RI = 1000 yds

also a good user of time/yardage
4x[50/100/150/200] based on whatever your hard 100 repeat interval might be = 2000 yds

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: post your favorite main sets please. (swimming) [HalfSpeed] [ In reply to ]
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800
2x400
4x200
8x100

Descending between the different sets ie 8x100 is faster pace than 4x200 etc.

1 min between sets. within the sets, intervals on a time which gives you 5-10 secs rest per 100m, so if you're doing 8x100 on 1.30, you do 4x200 on 3.00, 2 x 400 on 6 mins. The
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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I like the workout from Gerry Rodriguez, Tower 26.

4x1000 as
First 1000: 4x250 pull w/ bouy, band and snorkel build 1-4 from 70-85%
Second 1000: 10x100 @ 85% w/ 3-5 sec. rest
Thirds 1000: 2x500 pull w/ bouy, band and snorkel steady pace
Fourth 1000: 10x100 all outs. I take a full minute rest after each

Using the band/bouy, I've noticed that I now have a pretty good rhythm in my swims.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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A set for those like myself who are still developing good form:

4x250 as below:
50 drill, for me often 3/6/3 drill (three strokes, kick six beats on side with arm extended, breath once - keep streamline, three strokes....)
100 easy pace, best form possible, think about the point of the drill - really as slow as possible here with best form.
50 strong, hold form
50 not free

I would start with a 600 warm up, do 400 worth of kicking work, then the 4x250, then something like 2x200 alternate side breathing for 2400.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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200 free
50 fly
200 free
50 back
200 free
50 breast
200 free
50 free, hard
---2-3 min break---
[4x100 leaving on 1:30 or 1:35 (I'm slow, ok)
4x50 IM/free by 25
6x25 sprint] x 3

Totals to around 3000+ depending on warm up and cool down.

____________________________________________
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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2 x 400 (1 ez, 1fast)
2 x 300 (1 ez, 1fast)
3 x 200 (2 ez, 1fast)
3 x 100 (2 ez, 1fast)
3 x 50 (2ez, 1fast)

400 was Free or IM
300 was Free, IM or backstroke
200 was best stroke
100 was best stroke
50 choice.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Tough but easy to remember set (scy):

100 on 2:00
200 on 3:00
300 on 4:00
400 on 5:00
500 on 6:00
600 on 7:00
and so on... but I've yet to make it past 600.

Done up to 600, one swims 2100 yds in 27 minutes.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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10 x 500 free on :25 rest, descending all 10, alternating swim/pull.

5 x (200 IM swim + 200 IM kick w/o board + 200 free pull) on :15 rest per 200.

10 x (200 free + 200 breast) on :15 rest per 200.

20 x 50 free on 1:00, alt swim/pull.

Sorry but most of my sets may seem rather boring, but I just don't like the really complicated sets as they make me think too much while swimming:)


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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40x100
with
10x100 warmup. Mixed strokes, on decreasing rest and increasing speed.
25x100 main set. IM race pace with 5 seconds rest.
4x100 warm down. Easy free with increasing rest (say from 20-60 seconds)
1x100. 25m double arm backstroke, 25m free, 25 breast, 25m free, really really slowly.

my pre IM test set is 1000m warmup
40x100 at IM race pace with 5 seconds rest for all 40. As soon as you can't make the race pace interval, go home :-)

TriDork

"Happiness is a myth. All you can hope for is to get laid once in a while, drunk once in a while and to eat chocolate every day"
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Re: post your favorite main sets please. (swimming) [ericmulk] [ In reply to ]
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These are great, keep 'em coming! Although some of you clearly don't obey the rules ;)

This one will make you cry, and you need decent fitness to even attempt it, IMO. and it doesn't fall into the original max 2000m rule, but since everyone else has broken the rule, why not.

Take your 100m race pace as in flat out sprint 100m, not ironman pace, and add 40 seconds to that. That will be your starting interval.

5x100 on SI
5x100 SI-5
5x100 SI -10
5x100 SI -15
5x100 SI - 20
etc until you can't do any more.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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I doubt I would make it to the "etc" in that set :D

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Ohhh - That's a really good one!

Our masters coach had us do something similar this week with 50s.

We did timed 50s off the block.
Then add 20s.
Did sets of 6x50 and dropped 5s off leave time for each set.
That last set was throw up time!
Was a ton of fun until you can't make the interval anymore!
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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40x50 odds easy/evens very fast (25m pool on 55/40 & 25y pool on 50/35, every few weeks increase the amount and try to work up to sixty 50s).

or

3-4 x [1x100 very fast on 1:15 + 2x100 fast on 1:25 + 1x100 very fast on 1:20 + 3x100 cruise on 1:40 + 1x100 very fast on 1:15 + 1 minute rest]


Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Wow, that's a tough one for sure. I think I would implode somewhere in the SI - 20.

Here's another one I did last year with the swim team kids I swim with sometimes. It helps to have a coach on deck keeping track of when to leave.

? x 50 on 1:01 and the only rule is that you have to finish each 50 before the clock gets back to the top. So, first one you have 60 seconds to finish, next one 59, next 58 and so on. I made it to #29.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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1 x 4000 meters, using pace clock every lap to see what change in technique is faster. Instant feedback on what works best.

----------------------------------------------------------
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Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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4* [8*50, 200]

for the 50's:
in the 1st round: 2* easy, easy, easy, FAST
in the 2nd round: 2* easy, easy, FAST, FAST
in the 3rd round: 2* easy, FAST, FAST, FAST
in the 4th round: 2* FAST, FAST, FAST, FAST

allways straight into the 200 at threshold and take a minute in between sets

I once did it with a friend who is faster than me and we did the 50's on 1:00 and the 200's on 3:00 (that is LCM btw) and I can tell you that last round hurt.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Just wrote this one and tried it for the first time this morning, probably a decent Olympic distance tri set-

5 x (100 @ 1:30, 200 @ 3:00)

For me the target paces were 1:15 for the 100, 2:40 for the 200, but the set can probably be adjusted for faster/slower swimmers too. Good for going out and redlining early, then settling to something still a little quick. For me at least this was an instant favorite and I may try to include it every week this spring and summer, maybe cycling through 6 or 7 times as fitness improves.

Tim Russell, Pro Triathlete

Instagram- @timbikerun
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Stolen from swim workouts in a binder:

4 x 200 desc, 200 fast
3 x 200 desc, 300 fast
2 x 200 desc, 400 fast
200 easy, 500 fast

Another favorite from the same source (maybe slightly modified)

30 x 100, 1-12 every 3rd fast, 13-22 every 2nd fast, last 8 fast

Both sets backload the workout, subtly emphasizing negative split efforts.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Here's a few:

4x200
100 easy/drill
4x150
100 easy/drill
4x100
100 easy/drill
4x50
100 easy/drill
descend each set of 4 and get faster as the distance goes down
===========
2x [ 3x300 descend 1-3 followed by 100 easy]
+ 200 super fast

==================
for recovery:
4-5x [ 100 IM - 100 fly kick - 100 pull w/band - 100 free kick - 100 free] only take as much time as needed to swap out equipment or a sip of water.
=================
for race prep:
X x 200, 50 fast, 100 moderate, 50 build
do this in the week of a race, as many reps as you want or fit into your goals.
=================
A favorite from back in the day of being a real swimmer:

2x[ 500-400-300-200-100 with a 300 after each. ]
round 1: do the 5-4-3-2-1 on a tight interval, should be barely able to make it. do the 300's on an easy interval
round 2: do the 300's on a tight descending interval. Last one should be balls to the wall. Other reps nice and easy

swap out the 300's for something shorter if needed
==========

I'm also a fan of the simple sets of 2000, descending as you go
20x100
10x200
5x400
4x500

-----
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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I like this one, or ANY IM/doubles set:

50's, 75's, or 100's, on short rest or intervals of an IM pattern with freestyle on either end:
Free
Fly
Back
Breast
Free
Fly
Back
Breast
Free
Free

I never got to do these as a team swimmer, since I only raced freestyle. And now tri training is SO much freestyle. I've found doubles sets to be a great change of pace.

Andrew Moss

__________
"At the end he was staggering into parked cars and accusing his support-van driver of trying to poison him." A description of John Dunbar in the 1st Hawaii Iron Man
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Re: post your favorite main sets please. (swimming) [Optimal_Adrian] [ In reply to ]
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Quote:
A favorite from back in the day of being a real swimmer:

2x[ 500-400-300-200-100 with a 300 after each. ]
round 1: do the 5-4-3-2-1 on a tight interval, should be barely able to make it. do the 300's on an easy interval
round 2: do the 300's on a tight descending interval. Last one should be balls to the wall. Other reps nice and easy

swap out the 300's for something shorter if needed

Oooh.

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: post your favorite main sets please. (swimming) [tigerchik] [ In reply to ]
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tigerchik wrote:
Quote:
A favorite from back in the day of being a real swimmer:

2x[ 500-400-300-200-100 with a 300 after each. ]
round 1: do the 5-4-3-2-1 on a tight interval, should be barely able to make it. do the 300's on an easy interval
round 2: do the 300's on a tight descending interval. Last one should be balls to the wall. Other reps nice and easy

swap out the 300's for something shorter if needed


Oooh.


I'm sold.

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede
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Re: post your favorite main sets please. (swimming) [mortysct] [ In reply to ]
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Some of my old faves as a real swimmer eons ago

Pyramid
100>500 500>100
Neg split everything. Beat your time of the first distance on the way down. Don't start by sandbagging. Can be done with any pyramid.

9 x 500
Descend 1>3. Interval descends by 3. We did 6:00, 5:45, 5:30
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Here is mentally the easiest and fastest way to train for the mile or 1.2 mile swim IMO.

Assuming yards:
1800 straight but break it up; 3x600. They should be in descending order. Use a watch (not swim clock) to hit your lap times at each 600.
After, multiply your time by .93 and you have your 1.5k time.

For 1.2 miles:
2000 straight, 4x500, then 150 yard finish. Also in descending.
Double for 2.4.

These sets simulate a race ideally. And you get a sense of when to increase speed during a race, even though you don't have laps to count from.
Of course while doing, think of your form. And it teaches you to maintain form because you are going increasingly faster.
Best off, time flies because you have smaller goals to chunk off.
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Re: post your favorite main sets please. (swimming) [Dave Luscan] [ In reply to ]
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10 x 400m on 6:30... done like this

Warm up cruise #1
Descend #2, #3, #4, #5.
'Reset', and descend #6, #7, #8, #9
Cool down #10.

________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...
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Re: post your favorite main sets please. (swimming) [BCtriguy1] [ In reply to ]
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BCtriguy1 wrote:
I did this on Tuesday and almost barfed:

200's. Start on 4:00, and every time you finish one, take off 15s rest. So the first one is on 4:00, second one on 3:45 etc. When you realize you wont make the next one, bump down to 150m, so initially you will get some rest, but every time you touch the wall you're still knocking off 15s. Do 150m's until you wont make your pace time again, then bump down to 100's. Keep going all the way through 50's and 25's. It's not fun.
when you bump down the distance do you start on 4min again? Or do you for instance start the 100s on 2min?
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Re: post your favorite main sets please. (swimming) [TriNewbieZA] [ In reply to ]
Quote | Reply
No, you keep the off time going down from 4:00 down to 15 seconds. There will be 16 repeats total.

e.g.
200 @ 4:00
200 @ 3:45
200 @ 3:30
200@ 3:15
200 @ 3:00
200 @ 2:45
150 @ 2:30
150 @ 2:15
150 @ 2:00
100 @ 1:45
100 @ 1:30
100 @ 1:15
50 @ 1:00
50 @ :45
25 @ :30
25 @ :15

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Yesterday I did:

10x400@6:30
Seriously a great set. avg rest: 22s

Tomorrow:
6x300
8x200
10x100
Descending, all on 1:40 base I believe.

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
Quote | Reply
1 x 100 on 1:30. Quick and Efficient!
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Re: post your favorite main sets please. (swimming) [jkp07] [ In reply to ]
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Coach loved 10x400IM on around 5:00 during college. Once a year at training trip and the last couple were basically a blur. That was brutal. My favorite was out test sets growing up though, back in the age-group swimming days.

6 x 50 all out (off the block if available) on about 3:00. Plenty of rest but if you aren't shaking after this one you are doing something wrong.

Only way to get faster is to be able to swim fast. haha.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
Quote | Reply
JasoninHalifax wrote:
No, you keep the off time going down from 4:00 down to 15 seconds. There will be 16 repeats total.

e.g.
200 @ 4:00
200 @ 3:45
200 @ 3:30
200@ 3:15
200 @ 3:00
200 @ 2:45
150 @ 2:30
150 @ 2:15
150 @ 2:00
100 @ 1:45
100 @ 1:30
100 @ 1:15
50 @ 1:00
50 @ :45
25 @ :30
25 @ :15
ok great. makes sense. I was thinking "25 @4:00....that sounds like way to much rest" ...my guess is I'll be wishing I had that kind of rest when I give this set a go
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
Quote | Reply
i only had 3 workout in my tool box. Doing them for 6 weeks in a row get me back to front pack swimming. I m boring, i keep doing the same thing over and over for years...

15X100m on 1:30 hold best average

8X400m on 5:20 hold best average

10X200m on 2:45 hold best average

Repeat over and over for 6-9 years until your in the front pack!

Jonathan Caron

Jonnyo Coaching
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Re: post your favorite main sets please. (swimming) [jonnyo] [ In reply to ]
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Interval on 100's set at time that gives you about 8 - 10 seconds rest.

5 x 100
200 pull - long and smooth
10 x 100
200 pull - long and smooth
15 x 100
200 pull - long and smooth
Quote Reply
Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
Quote | Reply
My favorite depends on what I want to accomplish but my favorite that specifically works towards IM:

500 warm-up (mostly free, some back, some breast)
500 kick/drill (doesn't matter if it's broken into 50s, 75s, 100s)

Then climb the ladder:
100 on 1:30
200 on 1:30
300 on 1:30
400 on 1:30
500 on 1:30
500 on 1:25
400 on 1:25
300 on 1:25
200 on 1:25
100 on 1:25

I typically just get out but I should probably cooldown.
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Re: post your favorite main sets please. (swimming) [jonnyo] [ In reply to ]
Quote | Reply
jonnyo wrote:
i only had 3 workout in my tool box. Doing them for 6 weeks in a row get me back to front pack swimming. I m boring, i keep doing the same thing over and over for years...

15X100m on 1:30 hold best average

8X400m on 5:20 hold best average

10X200m on 2:45 hold best average

Repeat over and over for 6-9 years until your in the front pack!

I'm assuming LCM?


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Re: post your favorite main sets please. (swimming) [Thomas Gerlach] [ In reply to ]
Quote | Reply
short course meters.

when fit....

100s in 1:10-12

200s in 2:22-25

400s in 4:50 finishing in low 4:4X

i eliminated all sprint work also ....focus entirely on diesel engine approach with no waste of energy sprinting

Jonathan Caron

Jonnyo Coaching
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Re: post your favorite main sets please. (swimming) [jonnyo] [ In reply to ]
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Out of curiosity, what is your oly swim time?
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Re: post your favorite main sets please. (swimming) [jkp07] [ In reply to ]
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i havent race olympic distance in years and i m not in great shape anymore.

when in good shape doing those set, i would put it at around 2nd pack at the world cup series and front pack at any ironman or 70.3

i was doing long distance exclusively in the second part of my career so that s why i cut on all sprint and swam long stuff....48-50min at ironman,

Jonathan Caron

Jonnyo Coaching
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Re: post your favorite main sets please. (swimming) [jonnyo] [ In reply to ]
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jonnyo wrote:
i only had 3 workout in my tool box. Doing them for 6 weeks in a row get me back to front pack swimming. I m boring, i keep doing the same thing over and over for years...

15X100m on 1:30 hold best average

8X400m on 5:20 hold best average

10X200m on 2:45 hold best average

Repeat over and over for 6-9 years until your in the front pack!

So how much rest between sets?

Joking aside, that is pretty low volume. I would pretty much double those sets, but swim them sligthly slower of course. Or do 10x200 first, then cruise a 400 and then do 15x100. Is it your opinion that it is unnecessary? I feel that time in the water is very important for a new-isch swimmer like me. Or did you do these workouts daily? Then it will still be about ~20k/week counting in warmup and cd and decent volume.

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede
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Re: post your favorite main sets please. (swimming) [mortysct] [ In reply to ]
Quote | Reply
it really depend of your level as swimmers, time available and distnace your focusing on.

personnally, 2000m of main set for a ironman athlete is a decent amount. add warm up, cool down, and easy stuff and the volume is decent.

I have swim with the national training center for year and we swam 7-9 times a week 5-7km.... so i have been through this. But my biggest improvement happen when i simplified the training, repetition of my staple swim sets and keep the swim quality VERY high.

but i agree with you, if you are a newish swimmer....you need to get the volume in, there is no way around this

Jonathan Caron

Jonnyo Coaching
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Re: post your favorite main sets please. (swimming) [BCtriguy1] [ In reply to ]
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BCtriguy1 wrote:
I did this on Tuesday and almost barfed:

200's. Start on 4:00, and every time you finish one, take off 15s rest. So the first one is on 4:00, second one on 3:45 etc. When you realize you wont make the next one, bump down to 150m, so initially you will get some rest, but every time you touch the wall you're still knocking off 15s. Do 150m's until you wont make your pace time again, then bump down to 100's. Keep going all the way through 50's and 25's. It's not fun.

I liked the look of this one, did it today at lunch. That was the entire workout other than 100 warmdown at the end,

first 4 200's were easy swim, 200 kick, 200 pull, 200 pull. after that all freestyle.

I was on the cusp of making the cutoff for the 200 on 2:30, so I switched to 150's there.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: post your favorite main sets please. (swimming) [jonnyo] [ In reply to ]
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Quote:
But my biggest improvement happen when i simplified the training, repetition of my staple swim sets and keep the swim quality VERY high.

I think this is good wisdom. Could you define "swim quality" (for you), and how quality swimming differs from any other type of swimming?
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Re: post your favorite main sets please. (swimming) [nickwhite] [ In reply to ]
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[disclaimer ex swimmer]
my fave sets these days [humble masters swimmer at the local Y] looks like:

[short course yards]
8x100 on 1:30
try to come in around 1:15--1:20

I also enjoy
6x100 [IM] on 1:40
trying to come in around 1:25--1:30

*I'm only about 2 months 'back' into swimming [2x a week], have always been an occasional surfer [~1x/week] which possibly gives me some kind of a base [also ex-college sprint freestyer]
*I historically struggle w/distance and have decided to A.G. compete in 50s/100s again moving forward.

//Noob triathlete//bike commuter//ex-swimmer//slower than you

Last edited by: Freddo: Jun 13, 14 15:09
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
Quote | Reply
I'd be okay with listing a few sets I think are helpful, but when I see requests for things like this it reminds me of what a Russian-born American coach (who used to train with Vladimir Salnikov) once told a room of 200 American swim coaches at USA Swimming conference I attended. Paraphrasing, because that was 1996:

'Americans are always looking for a magic set. Was it this many 200s or that many 50s that made such-and-such break the world record? Can we explain Alexander Popov by the to-do list of things on the chalkboard?'

I think the answer is no. Execution is far more critical than the checklist of things you put in front of yourself. This is why I find the workouts sent to most triathletes through their Training Peaks coaches to be almost useless. They tend to be a list of things to do with almost no direction on how to execute, what to prioritize, and often fail to explain the coach-speak hieroglyphics. I could insert one of my mostly triathlete-centered practice sessions here and would probably be shouted out of the room for using up too much digital space. It is extremely hard to commit to paper both the specific tasks, the key points of execution and the clarity of terms/expectations.

Having said that, here is the warm up to our April 17 practice:
Warm Up: Active Streamlining
3 x 200 (or 175/150/125) on 3:15 send off
Objective is to manage ONE great streamlining skill per swim. Eliminating drag is critical to advancing through water, as it increases speed while reducing workload. Win-win. And it merely requires smart choices rather than inordinate fitness. We will focus on "wave drag,' the active drag created by your movements, vs "form drag," the passive resistance generated by the shape of your body. Movements that create turbulence disturb the water, channeling your energy into 'pushing water around' rather than slicing through it. The waves you create contain energy--YOUR energy. Don't give it to them.
1 = Maintain neutral head while face down / Hide lower goggle lens while breathing. A consistently low head position supports front to back balance and improves alignment. The goal is to maintain horizontal stability and minimize up and down movements.
2 = Experiment with "wide tracks," the X axis coordinates at peak extension. That typically means wrists forward of the shoulder. Narrow tracks (or midline or crossover) can induce fishtailing or lateral sway. We want a clean, longitudinal axis from head to toe, preferably one that is horizontally level.
3 = Reduce the size / range of your kicking actions, particularly when using a 2-beat kick. Within the 2-beat kick pattern there should exist a moment of near-perfectly streamlined legs. Picture 'toe flicks' vs leg kicks. Can we find the sweet spot where you maximize the benefit of the kick movement at the lowest drag cost?
6 x 50 Free, Increase tempo with each swim. You may want to do that organically rather than tinkering with the tempo trainer. The drag penalty is amplified at higher speeds, which is why it takes so much more energy to swim a little faster (and why gas mileage suffers at high speeds.) Can you retain a "drag reducing" focus as you increase stroke rate?

i could have just written "3 x 200 on 3:15, focus on streamlining" but I think the explanation and guidance that follows (the wordy stuff) is the difference between effective and unfocused practice. I email these out to my swimmers ahead of time and am happy to field their questions should my coach-speak not connect.

I would be more interested in WHY those who are submitting have selected these sets, and what they (or their athletes) hoped to gain from them.
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Re: post your favorite main sets please. (swimming) [StrokeDoctor] [ In reply to ]
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Here's a short video with me swimming next to a new student. I think it does a decent job contrasting turbulent vs low drag swimming. It was definitely a challenge to swim that slowly, and I'm not particularly fast to begin with. The warm up listed in my previous post was designed to get my swimmers thinking in these terms. Rather than using the first 15 minutes of practice to 'get their muscles warm,' how about setting their brains/bodies into problem solving mode?

https://www.facebook.com/...9603660058&saved

And I apologize if I ambushed this thread, as I clearly have not contributed what was asked for.
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Re: post your favorite main sets please. (swimming) [StrokeDoctor] [ In reply to ]
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I don't believe in magic sets. That's why this is a "favorite" set thread, not a "perfect" set thread! There are a ton of ways to achieve a goal, and most important is effort and technique, but at the same time it's nice to do different arrangements of work just to stave off boredom.

There are only so many times I can do 10x100 on 1:45 or 1:30 without going mental.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: post your favorite main sets please. (swimming) [StrokeDoctor] [ In reply to ]
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StrokeDoctor wrote:
I'd be okay with listing a few sets I think are helpful, but when I see requests for things like this it reminds me of what a Russian-born American coach (who used to train with Vladimir Salnikov) once told a room of 200 American swim coaches at USA Swimming conference I attended. Paraphrasing, because that was 1996:

'Americans are always looking for a magic set. Was it this many 200s or that many 50s that made such-and-such break the world record? Can we explain Alexander Popov by the to-do list of things on the chalkboard?'

I think the answer is no. Execution is far more critical than the checklist of things you put in front of yourself. This is why I find the workouts sent to most triathletes through their Training Peaks coaches to be almost useless. They tend to be a list of things to do with almost no direction on how to execute, what to prioritize, and often fail to explain the coach-speak hieroglyphics. I could insert one of my mostly triathlete-centered practice sessions here and would probably be shouted out of the room for using up too much digital space. It is extremely hard to commit to paper both the specific tasks, the key points of execution and the clarity of terms/expectations.

Having said that, here is the warm up to our April 17 practice:
Warm Up: Active Streamlining
3 x 200 (or 175/150/125) on 3:15 send off
Objective is to manage ONE great streamlining skill per swim. Eliminating drag is critical to advancing through water, as it increases speed while reducing workload. Win-win. And it merely requires smart choices rather than inordinate fitness. We will focus on "wave drag,' the active drag created by your movements, vs "form drag," the passive resistance generated by the shape of your body. Movements that create turbulence disturb the water, channeling your energy into 'pushing water around' rather than slicing through it. The waves you create contain energy--YOUR energy. Don't give it to them.
1 = Maintain neutral head while face down / Hide lower goggle lens while breathing. A consistently low head position supports front to back balance and improves alignment. The goal is to maintain horizontal stability and minimize up and down movements.
2 = Experiment with "wide tracks," the X axis coordinates at peak extension. That typically means wrists forward of the shoulder. Narrow tracks (or midline or crossover) can induce fishtailing or lateral sway. We want a clean, longitudinal axis from head to toe, preferably one that is horizontally level.
3 = Reduce the size / range of your kicking actions, particularly when using a 2-beat kick. Within the 2-beat kick pattern there should exist a moment of near-perfectly streamlined legs. Picture 'toe flicks' vs leg kicks. Can we find the sweet spot where you maximize the benefit of the kick movement at the lowest drag cost?
6 x 50 Free, Increase tempo with each swim. You may want to do that organically rather than tinkering with the tempo trainer. The drag penalty is amplified at higher speeds, which is why it takes so much more energy to swim a little faster (and why gas mileage suffers at high speeds.) Can you retain a "drag reducing" focus as you increase stroke rate?

i could have just written "3 x 200 on 3:15, focus on streamlining" but I think the explanation and guidance that follows (the wordy stuff) is the difference between effective and unfocused practice. I email these out to my swimmers ahead of time and am happy to field their questions should my coach-speak not connect.

I would be more interested in WHY those who are submitting have selected these sets, and what they (or their athletes) hoped to gain from them.

"This is a friendly place to share your faves, either yours or others you see that you like the idea of. Not the whole workout, just the main set"

The quote above is from the OP and explains what he was looking for...peoples "faves", with no mention at all about wanting any magic bullet workout. Most posters appear to have understand exactly what he was after and delivered the goods, as requested.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
BCtriguy1 wrote:
I did this on Tuesday and almost barfed:

200's. Start on 4:00, and every time you finish one, take off 15s rest. So the first one is on 4:00, second one on 3:45 etc. When you realize you wont make the next one, bump down to 150m, so initially you will get some rest, but every time you touch the wall you're still knocking off 15s. Do 150m's until you wont make your pace time again, then bump down to 100's. Keep going all the way through 50's and 25's. It's not fun.


I liked the look of this one, did it today at lunch. That was the entire workout other than 100 warmdown at the end,

first 4 200's were easy swim, 200 kick, 200 pull, 200 pull. after that all freestyle.

I was on the cusp of making the cutoff for the 200 on 2:30, so I switched to 150's there.

Good on ya! I only made it to 2:45, and even on that it was pretty much touch and go right in to the first 150.
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Re: post your favorite main sets please. (swimming) [BCtriguy1] [ In reply to ]
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I did the same as you then. I did the 200 @ 2:45, came in at 2:32, so I switched to 150 @ 2:30.

I'll probably do this set again next week, and really go for that sub 2:30 200.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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For points:

500/400/300/200/100 on 1:20 per 100, with 4x50 on 1:00 between each. Short course yards.

One point for making the interval, plus one point for each :10 under (so for the 500, 6:40->1pt, 6:30->2pts, 6:00->5pts)

Did it this morning: 5:58 (5 points), 4:44 (4 points), 3:30 (4 points), 2:19 (3 points), 1:06 (2 points), for 18 points.

----------------------------------
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Re: post your favorite main sets please. (swimming) [klehner] [ In reply to ]
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The main set I did this morning was suprisingly "fun". Minimal changes in speed but great for density.

400 - 75%
2x250 - 80%
100 IM
15s RBI

I did it 3 times through with a 500 warmup and 500 pull afterwards.

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede
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Re: post your favorite main sets please. (swimming) [mortysct] [ In reply to ]
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I'm such a bore. Did another set that I found fun this morning:

2x400 @6:30 (~25s rest)
2x200 pull @3:30 (~25s rest)
4x100 @1:40 (15s rest)
Two times through = 3200.

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede
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Re: post your favorite main sets please. (swimming) [mortysct] [ In reply to ]
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I've been doing variations of this one for the last month or so:

500 w/u

3 x (
500 alternating 100s band / band+bouy
1000 as descending 100s or 200s
)

4 x 50 as underwater out / easy swim back
200 c/d

king of the road says you move too slow
KING OF THE ROAD SAYS YOU MOVE TOO SLOW
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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These aren't really sets but I found these very helpful drills to make me a more efficient swimmer! Here is the link: http://goo.gl/wSenkp
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
Quote | Reply
500 Choice WarmUp
6 x 300 for Best Average on 1:1 swim to rest ratio (calc. avg pace when finished)
10 x 100 holding pace from above (30"RI)
8 x 75 holding pace from above (20" RI)
6 x 50 holding pace from above (10" RI)
4 x 25 holding pace from above (5" RI)
200 All Out!

To pare it down to 3000, cut the 500 WU and substitute 200s for the 300s, yeah...that would work!
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Re: post your favorite main sets please. (swimming) [gregn] [ In reply to ]
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40 minutes to get pace? Why not just one rep at 400 close to max and call that pace?

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede
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Re: post your favorite main sets please. (swimming) [mortysct] [ In reply to ]
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mortysct wrote:
40 minutes to get pace? Why not just one rep at 400 close to max and call that pace?

If the reason for the 6 x 300 were simply to get pace, I'd agree with you, but the value is actually in the swimming of it and knock-on effect it has on the rest of that workout.

Need proof? Swim it.
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Re: post your favorite main sets please. (swimming) [gregn] [ In reply to ]
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This thread has a lot more useful info than the monthly swim thread. I'm going to add this to my "watched threads". Great ideas for workouts!!
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Re: post your favorite main sets please. (swimming) [MikenUltra] [ In reply to ]
Quote | Reply
100 x 100 y on 1:05. Did it 3 times in my career in HS/early college. Tried 1:00 once but didn't make it very far, maybe 15 or so

Strava
1999 LC Jr Nats 200m Fly Champion
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Re: post your favorite main sets please. (swimming) [sch340] [ In reply to ]
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I think I'd get through about 2 of those (on 1:05).

I remember doing 100x100 LCM on New Year's Day a couple of times. don't remember the off times though, 1:20 seems to ring a bell, but it might have been 1:15.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: post your favorite main sets please. (swimming) [sch340] [ In reply to ]
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Also - 1500 butterfly for time. Multiple times. Our HS club coach was a sadist.

A little off topic but this thread has me thinking (and does anyone else feel the same way??) - why did I swim 50k yards per week back in the day to train for a 1500 max in a race, and now I do 10k per week to train for that same distance plus another 4-5 hours of biking and running? Just because I could?

Strava
1999 LC Jr Nats 200m Fly Champion
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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My coach currently has me in a big swim block, so I'm doing a lot of different sets. These are some of my "favorites" (may not always enjoy them but they are doing wonders for my swimming):

1500 as 400 easy, 200 fast, 300 easy, 150 fast, 200 easy, 100 fast, 100 easy, 50 fast

10x200 at a strong but not crazy interval, leaving 15-30 seconds for rest

3x 4x50 balls out at an interval allowing ~20 seconds rest (I'm doing them at :60), 400 easy with paddles, buoy, band around ankles
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Broken 1.2 mile endurance set (1,950 meters)

300,275,250,225,200,175.........25

Fast, moderate, fast, moderate,.......
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Re: post your favorite main sets please. (swimming) [3Aims] [ In reply to ]
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I call this one the 5's
Used when doing a workout with others that cant remember things very well!

500 WU
5x200
5x100
5x50
500 (pull/paddles)
5x50

=3250 meters
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Re: post your favorite main sets please. (swimming) [vancity] [ In reply to ]
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30 x 100 at 1500m pace, ie harder than race pace for an oly distance swim, unless of course you are maxing that oly swim out....on an interval which gives you 20s rest. ie if you do them in 1.15, you leave on 1.30.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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N x (200 IM Sw/200 IM Kick/200 Br Sw/200 IM Kick/200 Fr Pull) on :15r per 200, with N = 2 to however many you want to do. If desired, rotate strokes on the 3rd 200, but that gets really hard to keep up with after the first time you go through all 4, e.g. after 4000 yd/m. I usually do breast on the 3rd 200 b/c it is the stroke I need to work on the most.


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Warm up (600-800)

Main set:
12 x 150yards @ 2:00 (:05, :10, :15, :20... whatever is needed)
On each repeat, go :01 faster.
1800y set

I did this on my birthday a few weeks ago, and it was fun to play around with specific aspects of each 150 that could make me :01 faster/150. Faster turns. Tighter streamline. Fast first 50. Fast last 50. Etc, etc, etc
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Re: post your favorite main sets please. (swimming) [BCtriguy1] [ In reply to ]
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BCtriguy1 wrote:
JasoninHalifax wrote:
BCtriguy1 wrote:
I did this on Tuesday and almost barfed:

200's. Start on 4:00, and every time you finish one, take off 15s rest. So the first one is on 4:00, second one on 3:45 etc. When you realize you wont make the next one, bump down to 150m, so initially you will get some rest, but every time you touch the wall you're still knocking off 15s. Do 150m's until you wont make your pace time again, then bump down to 100's. Keep going all the way through 50's and 25's. It's not fun.


I liked the look of this one, did it today at lunch. That was the entire workout other than 100 warmdown at the end,

first 4 200's were easy swim, 200 kick, 200 pull, 200 pull. after that all freestyle.

I was on the cusp of making the cutoff for the 200 on 2:30, so I switched to 150's there.


Good on ya! I only made it to 2:45, and even on that it was pretty much touch and go right in to the first 150.


So I did this today with some slight mods as the main set of a 5200 workout ...it went by really fast and was harder than I thought it would be given the large amounts of rest at the start of each new distance......The only change I made was to keep dropping the 15 seconds until I missed making the interval send off time....then straight into the new distance at the same interval with whatever I missed by eating into rest on the first set......so after missing the 200 on 2:30 (went 2:36).....it was straight into 150 on 2:30, 2:15..etc..... but first 150 was actually on 2:24 as I lost time on the previous 200....made the transition intervals really tough and gave a good balance to the generous rest intervals at the start of each new distance. I liked it! Thanks for the suggestion.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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5 x 1000 descend (15 min, 14 min, 13 min, 12 min, 11 min...or mushroom cloud)

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

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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Good one over the weekend I thought I would share.

1000 w/u
16x50 on 1:10
1x100 on 1:25
1x100 on 1:20
1x100 on 1:30
2x100 on 1:25
2x100 on 1:20
2x100 on 1:30
3x100 on 1:25
3x100 on 1:20
3x100 on 1:30
4x100 on 1:25
4x100 on 1:20
4x100 on 1:30
5x100 on 1:25
5x100 on 1:20
5x100 on 1:30
200 c/d

Jack Toland
Long Beach, CA | Boulder, CO | Kirkland, WA
PremierBike | University of Colorado Triathlon | D3 Multisport

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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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A few that stand out from my competitive days:
Countdown 100's: start on an easy interval and take one second off for every repeat. Depending on how much volume you want to do start about 30 seconds above you max. i.e. We would start on 1:30 (1:29, 1:28, etc). I "won" a couple of times on my college team by missing the 55 second repeat, meaning that last 1000 yards were under 10:00.

4-5 x 400 IM challenge interval, 4x100 FR strong. My intervals in college for this were 4:15 and 1:15 (yards), also did this set LCM at 4:45/1:25. This could easily be scaled by going 200's and 50's.

2x7x400 Descend Odds, Smooth Evens Also scalable to 100's or 200's
Round 1:
1- Free
2- IM
3 - 300 FR/100 BK
4 - IM
5 -100 FR/300 BK
6- IM
7 - BK

Round 2
1- IM
2- FR
3- IM
4- FR/BK
5-IM
6-BK
7-IM

Rounds of 350's and 400's on the same interval. i.e. 6x{350, 400} on 4:00. Harder to scale at shorter distances, but could be done as 150's and 200's.

Fridays were always called Vo2 Max days (whether that's truly what the set does is another matter, but very hard none-the-less). 5x[3x50, 150] 50's are on a very hard interval and are fast - i.e. <10 seconds rest, 150's are easy. At my peak, we'd go the 50's on :35 and 150's on 3:00. This is a low volume way to get into the pain cave quickly if you do it right.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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W/up whatever
20 x100 on the :15
4 x 200 on the :15
warm down whatever

Alt main set: 10 x 200 on the :15
8 x 100 on the :15
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Here's a couple for the adult onset, time poor, non Fishtwitch 'my set's bigger than your set' types - those of us that just can't swim that bloody much..

5x100 SKIPS - Swim, Kick, IM, Pull, Swim. Repeat as many times with as many strokes as you like.

4x (100 easy/100 Hardish)
3x (100 easy/100 harder)
2x (100 easy/100 more harder)
1x (100 easy/100 bloody hard)
Last edited by: blackthugcat: May 9, 15 6:18
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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I've seen a few here that I will try out. Lately I've been liking interval driven sets, as I don't seem to have the stuffing to push myself through a pyramid or 5x300 on some set base.

Two I have recently done that I liked, and both of these are easy to modify faster - slower, longer - shorter for variation:

3x150 @ 2:00, 100 in 2:00
3x125 @ 1:50, 100 in 2:00
3x100 @ 1:40, 100 in 2:00

The on intervals are hard, I try to come in 5 seconds or faster than an 80 basis, so the 150's in 1:55 or faster, 125's in 1:35 or faster, 100's 75 or faster

and

(100's @ 1:40, 1:35, 1:30, 1:25, 1:20, 1:15) x 2 or 3

These are more about the recovery than the interval. I'm thinking about trying it starting at 1:30 and doing 4 rounds, but I need a day when I really feel like drilling it.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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A set can't get much simpler than this, but it is a solid, tough set. No pacing them. Each one is just all out every single time.

20x50s
(4 fast, 1 easy) x 4
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Re: post your favorite main sets please. (swimming) [C_Hassard] [ In reply to ]
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C_Hassard wrote:
A set can't get much simpler than this, but it is a solid, tough set. No pacing them. Each one is just all out every single time.

20x50s
(4 fast, 1 easy) x 4

It's amazing how badly short stuff can hurt ain't it? Today was Rocket 25's and 50 build to sprint. I'm gonna sleep like a baby.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Ha - wheels is one of my go-to's. My two favorite hard sets are both courtesy of Byron @ UofT:

5 x (100 on 1:30, 2 x 100 on 1:25, 3x 100 on 1:20, 4 x 100 on 1:15). The first time I swam this I misunderstood the directions: I thought we were supposed to swim the first 100 on 1:30, the second one on 1:25 and so on, for a total of 2k. And yes, it would be a bit painful swimming 100 LCM on 1:15, but then you could just roll into the easy one. That was a pretty painful misunderstanding.

The second set is 12 x 200m. The idea is to pick a pace time that's hard... Not quite a stretch time, but close. Then add 25 seconds to that time, so if your goal pace is 2:10, you'd swim the first 200 on 2:35. The second one is on 2:30, then 2:25, 2:20, 2:15 and 2:10. The goal for all of those is just to make the pace - but that starts off very easy, and finishes being pretty hard. Then you take a minute break, and swim those pace times in reverse - so, start on 2:10, and increase the intervals to 2:35 for the last one.

The catch is that whereas you just make pace on the first half of the set, the last 6x are all swum as fast or faster than the fastest 200 in the first half. So, if you swam the 6th 200 in 2:07, you have to swim 2:07 or better for each of 7-12. The second catch is that the 8th one (ie, the second 200 of the second part of the set) is going to be swim off 3 seconds rest or so, and although your rest increases as you go through the set, so does your fatigue.
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Re: post your favorite main sets please. (swimming) [gord] [ In reply to ]
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Those ones look awesome, I'm coming up with new workouts right now as our club plans for summer. During the summer ours masters sessions are uncoached, we just grab the workout of the day from the website and do that. I can modify those pretty easily to fit our target metres and pace times.

I did go to a couple of Byrons workouts back in the day. Damn near killed me.

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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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I did a fun workout yesterday - main set was
3 x
50 fl/ 25 bk/50 br/ 25 fr
25 fly / 50 bk / 25 br / 50 fr
50 fr / 50 stroke / 50 fr

I did this in scy on 2:30. I would pick an interval that gives you :15 - :20 rest.

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: post your favorite main sets please. (swimming) [gord] [ In reply to ]
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gord wrote:
Ha - wheels is one of my go-to's. My two favorite hard sets are both courtesy of Byron @ UofT:

5 x (100 on 1:30, 2 x 100 on 1:25, 3x 100 on 1:20, 4 x 100 on 1:15). The first time I swam this I misunderstood the directions: I thought we were supposed to swim the first 100 on 1:30, the second one on 1:25 and so on, for a total of 2k. And yes, it would be a bit painful swimming 100 LCM on 1:15, but then you could just roll into the easy one. That was a pretty painful misunderstanding.

I'm a total swim-set beginner, so please bear with me, but I would have read it the same way you misunderstood. The way I read it, it's:

100 @ 1:30, then
2 x 100 @ 1:25, then
3 x 100 @ 1:20, then
4 x 100 @ 1:15 | Rest

Repeat the above 4 times?

the world's still turning? >>>>>>> the world's still turning
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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My weekly benchmark swim set is

200 Warm Up
100 Kick

6x50 hard every 45 seconds
50 Kick
10x100 every 1:45
50 Kick

100 Cool Down
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Re: post your favorite main sets please. (swimming) [Callin'] [ In reply to ]
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Callin'

The way you wrote it is the way it's supposed to be done, so you swim (100, then 2x100, then 3x100, then 4x100 on a descending pace time) five times around for a total of 5k. The way that it was written on the workout sheet was along the lines of #1 on 1:30, #2 on 1:25, #3 on 1:20 and #4 on 1:15, which I read as 4x100, first one on 1:30, second one on 1:25, third one on 1:20 and fourth one on 1:15, for a total of 2k. Like I said, it was a pretty painful misunderstanding. I couldn't figure out why everyone else looked so down when they saw it, since it seemed so straightforward. It was only when I pushed off 5 seconds early on the third one that I realised what was going on. In my defence, we did it after 2,500m of IM "warm-up", and as the second workout on a Friday. I was so tired by the finish that I couldn't even get out of the pool - I just hung off the lane-rope. The funniest part was that the coach, Byron, had hopped up onto one of the starting blocks to give a speech while I was lying in the water dying.... the gist of it was that we had come to the end of our LSD phase, and the time had come for some focus, some aggression, some bite. And since that was what he wanted from us, we should expect to see the same from him. "NO MORE MR. NICE GUY!!!!"
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Re: post your favorite main sets please. (swimming) [gord] [ In reply to ]
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You swam for UofT? How long ago??

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Those ones work really well in a club setting. When I've used them for masters, I've adjusted the pace times for the first couple of lanes, then cut the distances for the slower lanes (12 x 150), and finally reduced the number of times through for the other side of the pool (10 x 150). They're pretty adaptable in terms of giving everyone the same sort of training load over a given time frame.

Another pretty good set, although very different in intent, is 5 x (6 x 50) w. 100 float between the sets. The pace time is very fast, and the idea is that you get about 5 seconds rest between the 50's. If you don't get 5 seconds, you sit the next 50 out, and then go again. So, if you were swimming these on 35s, you have to swim each of them in <30s; swimming 31s for the third one (say) would see you miss the fourth, and then go again for the 5th and the 6th rep. The idea is to swim fast: if you're too tired to swim fast, then you take a break until you're recovered enough to go quick again.

The final one that springs to mind as a fun set is one from Red Tide in NYC: 4 x (200 @ 3:00, 150 @ 2:10, 100 @ 1:20, 50 @ 0:35), with the pace times adjusted so that you're recovering on the 200 and the 150, but swimming pretty hard for the 100 and the 50. If you don't want to give anyone too much recovery, you can stipulate non-FR for one of the slower bits.
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Re: post your favorite main sets please. (swimming) [gord] [ In reply to ]
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Thanks Gord, that helps. I'm just starting to really get into swimming and enjoying the workouts!

the world's still turning? >>>>>>> the world's still turning
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Re: post your favorite main sets please. (swimming) [Callin'] [ In reply to ]
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Callin'

Just noticed one detail on your earlier post: there isn't a rest after the 4x100 on 1:15 - you just roll straight into the easy 100, and use that (and maybe the 2 x 100, depending on how fast you are) to recover. FWIW, I started swimming pretty late relative to a lot of people, and there was a pretty long period during which I couldn't have told you anything about a single set that I was doing - I waited 5 seconds after the person in front of me pushed off, and did exactly what they did until I saw people stopped at the wall. My "friends" still tell jokes about how I looked when I first got in the water.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Jason,

I swam there from 2002-04, but I don't want to overstate my contribution to the team. On my good days I was a utility freestyler; more often I was something between comic relief and an ego boost for the other guys. Also, I was probably 10 years older than anyone else on the team (UofT was my 4th school), so there was a lot of hilarity at my "rookie" status.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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interesting, will have to try this out!
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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This was a good one today, starts off not too bad, but gets tough by the end.

6x50 @ 55 - 50 easy
5x50 @ 50. - 50 easy
4x50 @ 45 - 50 easy
3 x 50 @ 40. - 50 easy
2 x 50 @35 - 50 easy
1 x 50 @ 30 - 50 easy

Early rounds are all at 400 pace, until 400 pace won't make the interval. Then it is just go fast enough to make the interval.
To make it tougher, increase the number of reps at each rest interval.

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Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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One of my favourites is:
3x (1x200/2x100/4x50).
Rest is ~ 15 seconds after the 200, ~10 seconds after the 100's & 5-7 after the 50's. Rest between sets is between 30 & 60 seconds - depending on where the clock hand is when you finish the last 50.
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Re: post your favorite main sets please. (swimming) [NAB777] [ In reply to ]
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6x(150 tempo + 100 threshold + 50 vo2max) all freestyle, all with 15" recovery (no extra rest inbetween)
Last edited by: jollyroger88: Sep 3, 15 6:22
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Re: post your favorite main sets please. (swimming) [jollyroger88] [ In reply to ]
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6x400 on 6:00 description 1-6 pull will paddles

It has been the set my coach would give me whenever I was having a back week of training since I was 15 and now 18 years later it is still my go to set when I am in a slump.

"Strive for perfection and achieve excellence"
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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50's Fail Point Set

3 x 50 on 60
3 x 50 on 59
3 x 50 on 58
3 x 50 on 57
3 x 50 on 56
3 x 50 on 55
3 x 50 on 54...
Keep following the same pattern.

See who can make the most 50's before they miss the interval.

I swim fast because I'm afraid of sharks.
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Mixed medley pyramid (swimming) [ In reply to ]
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This one is fun, and not too scary. Set intervals or rest periods if you like. It's a nice way to get in some yards in all strokes.

I counted 1300 for the set, repeating the middle row of all 50s would give you 1500.

25 FL, 25BK, 25BR, 25FR 100
25 FL, 25BK, 25BR, 50FR 125
25 FL, 25BK, 50BR, 50FR 150
25 FL, 50BK, 50BR, 50FR 175
50 FL, 50BK, 50BR, 50FR 200
50 FL, 50BK, 50BR, 25FR 175
50 FL, 50BK, 25BR, 25FR 150
50 FL, 25BK, 25BR, 25FR 125
25 FL, 25BK, 25BR, 25FR 100

Suzanne Atkinson, MD
Steel City Endurance Coaching


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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Here are two that I've been doing a lot lately:

easy to gauge progress week to week
2x (400, 300, 200, 100)

this one seems helpful for the olympic distance and simulating a fast start race
10x25 sprint, 10x50 hard, 10x100

Race Reports, etc -- Bob's Bikes
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Re: post your favorite main sets please. (swimming) [C W] [ In reply to ]
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Curious as to the rest intervals on the second set. Assume fairly long on the 10x25s and shorter on the 10x50 and 10x100. Thanks.
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Re: post your favorite main sets please. (swimming) [sscott43] [ In reply to ]
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Usually it's something like this:

10x25 on 0:30 (in around :16-:17)
10x50 on 0:50 (in around :36-:37)
10x100 on 1:30 (in around 1:17-1:19)

Race Reports, etc -- Bob's Bikes
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Re: post your favorite main sets please. (swimming) [C W] [ In reply to ]
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Makes sense, will probably give that a go in the morning (modified a bit for my slower 100 pace). Thanks!
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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I know this thread has been silent for a long time, but quick question. How important is it to have the short rest interval and why? I understand to an extent but I just want to hear a little more of an explanation.
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Re: post your favorite main sets please. (swimming) [JeffreyIThink] [ In reply to ]
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Do you mean having a short rest interval as opposed to no rest (ie a straight continuous swim)? Or short rest as opposed to a longer rest?

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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Short as opposed to long
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Re: post your favorite main sets please. (swimming) [JeffreyIThink] [ In reply to ]
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My opinion is that there is a place for both. Some people like doing sets with like 5 secs rest on a set of 100's. I might do that as a challenge set on occasion, but generally I like to get enough rest that I can swim fast for all the key reps.

Eg 16 X 100 descending 1-4, I wanna make sure that numbers 4, 8, 12, and 16 are good quality. It's not too often that I'm getting less than 20 secs rest.

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Re: post your favorite main sets please. (swimmers) [Tulkas] [ In reply to ]
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Tulkas wrote:
Yeah, for all that work I was able to have someone talk the coach into letting me on the team (I even got a tiny scholarship), but my first year on the team I was a nobody. However, the work ethic paid off and I was a conference champ and D2 All-American by my second year and only got better from there. Tell the guy at the pool to keep it up, being part of an NCAA team was easily the best education I ever got at a school and was worth almost any cost.


Ya, I know this is an old post but since the thread has been resurrected, I was skimming through it and this post caught my eye. Great way to put it, Tulk: being part of an NCAA team is indeed worth almost any cost. :)


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
Last edited by: ericmulk: Jun 30, 16 10:35
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Re: post your favorite main sets please. (swimming) [FindinFreestyle] [ In reply to ]
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Pull w/Buoy

1x50 on 1min
1x100 on 1:45
1x150 on 2:30
1x200 on 3:30
1x250 with 1 min break
1x200 on 3:30
1x150 on 2:30
1x100 on 1:45
1x50 on 1 min
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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I've only done this once but enjoyed the simplicity of it. Something to throw in the mix occasionally. Heard it on tower26. Hope I got it right but this is how I did it

w/u

20x25 fast. 10s rest
5 minute pull recovery
repeat 3x

c/d
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Re: post your favorite main sets please. (swimmers) [Zenmaster28] [ In reply to ]
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I've done this set twice in the last couple weeks. Its tougher than it looks...those last 50s are killer! Thanks for posting, good way to get through 2,000 quickly
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Re: post your favorite main sets please. (swimmers) [TriNewbieZA] [ In reply to ]
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TriNewbieZA wrote:
I've done this set twice in the last couple weeks. Its tougher than it looks...those last 50s are killer! Thanks for posting, good way to get through 2,000 quickly

Yup, it's a killer but it sure feels good to pull it off without losing pace at the end. More often than not my times in those last few start to slow down by 2-3s
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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I've really been digging 3x100y hard with short rest right into 200 pull. I'll do that 3 or 4 times through.

Instagram | floathammerholdon
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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A few workouts that I do on a weekly basis. Definitly on the longer side, but they serve as good Ironman training both physically and mentally. Can obviously modify accordingly to make them shorter.

1. Distance Repeats
Goal is to keep everything long and strong with a steady Ironman swim pace; focus on form. Take about 30-45sec rest in between.

1 x 1000 swim
1 x 900 pull (paddles and buoy)
1 x 800 swim
1 x 700 pull (paddles and buoy)
1 x 600 swim
1 x 500 pull (paddles and buoy)
1 x 400 swim
1 x 300 pull (paddles and buoy)
1 x 200 swim
1 x 100 pull (paddles and buoy)


2. Up Tempo Repeats #1
Goal is to have the pulls be a strong pace (think 70.3/olympic effort) and then immediately go into sets of hard 100s swim with 5-10sec rest

1 x 500 pull (paddles and buoy)
5 x 100 swim - fast
1 x 400 pull (paddles and buoy)
4 x 100 swim - fast
1 x 300 pull (paddles and buoy)
3 x 100 swim - fast
1 x 200 pull (paddles and buoy)
2 x 100 swim - fast
1 x 100 pull (paddles and buoy)
1 x 100 swim - fast


3. Up Tempo Repeats #2
Again, the pulls should be strong (70.3/olympic effort) immediately into hard swims with 20-30sec rest and immediately into hard (think sprints) 50s with about 5sec rest.

1 x 400 pull (paddles and buoy)
2 x 200 swim - hard
4 x 50 swim - fast

1 x 300 pull (paddles and buoy)
2 x 150 swim - hard
4 x 50 swim - fast

1 x 200 pull (paddles and buoy)
2 x 100 swim - hard
4 x 50 swim - fast

1 x 100 pull (paddles and buoy)
2 x 50 swim - hard
4 x 50 swim - fast


4. Descending Distance / Ascending Speed

1 x 800 swim - easy distance
2 x 400 pull strong (paddles and buoy)
4 x 200 swim - hard descending (make #4, faster than #3, faster than #2, faster than #1)
8 x 100 pull strong (paddles and buoy) - make these with 5-10sec rest
16 x 50 swim - fast - break these into 4 sets of 4 where the interval goes something like 4@0:45, 4@0:40, 4@0:35, 4@0:40

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Last edited by: mhoffman: Mar 1, 17 6:48
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Re: post your favorite main sets please. (swimming) [mhoffman] [ In reply to ]
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Try something like what the UT distance group does...
3x
300 Free (they hold 3:00 @ 3:30 scy, I shoot for under 3:30 scm @ 4:00)
8x50 @50 mile/1500 pace

3x
300 (as above)
4x50 @50 200 pace

___________________________________________
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Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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For us MOPers - Swim or Pull, any equip., and NF wherever you feel like it.
Broken 200s @3:00 done as:
150 @2:00 + 50 @1:00
150 @2:05 + 50 @:55
150 @2:10 + 50 @:50
150 @2:15 + 50 @:45
150 @2:20 + 50 @:40

Gets you 1000 per 15 minutes, repeat in reverse order (bottom to top) or swap right to left, 50s first followed by 100s. Clock management is simple but it keeps you thinking pace.

Lots of variations as it's easy to scale distance and how it's broken.
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Re: post your favorite main sets please. (swimming) [gregn] [ In reply to ]
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I like really simple sets - otherwise I lose track and get confused. Here's what I've been doing a bit lately:

5 x 100 IM (25x25x25x25)
2 x (5x 200) free
10 x 100 (alternate free + form stroke)

All to time - whatever works for you.
Switch the order if you like. Its not high science but its a workout.

Add w/up & c/down with/without fins/paddles as suits.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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6x500

1st 100 relaxed pace
2nd 100 increase stroke distance(lower stroke count)
3rd 100 increased kicking rhythm
4th 100 T-pace
5th 100 all out speed

Recovery 1min between sets
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Re: post your favorite main sets please. (swimming) [Mike200fly] [ In reply to ]
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Similar, but different than this one. We did this in HS quite often and while it was challenging, it was good to keep you thinking and swimming at different efforts. We did it this using the old school rotating clocks and it was set up somehow to where it made sense on when to leave according to the clock, but can't remember how so maybe somebody can chime in to set me right. Set was:
30x100
100 on 1:30
100 on 1:29
100 on 1:28
all the way to 100 on 1:00

Our coach loved to do this set on meet days where he knew we would either completely crush the other team or they would crush us. He also loved to time it so our last 5-10 reps (all of the fast ones) were done just as the other team was getting to the pool. I guess he was trying to intimidate or give us an out depending on the situation.
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Re: post your favorite main sets please. (swimming) [chrishutch84] [ In reply to ]
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You did that on race days? Shit. Was your team a powerhouse? It's funny when I hear people talking about HS swim 'programs', and how different they were from my 5 day per week, 2500 yards per workout, no off season nor dry land training HS swim experience.

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Re: post your favorite main sets please. (swimming) [CCF] [ In reply to ]
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Powerhouse? Not at all, but we had a great coach. And it was in Indiana where Boys and Girls Swimming is a huge sport. Our coach never put a whole lot of stock in dual meets, tri meets, or really anything other than Sectionals. We always just looked to swim as fast as we could then just to have a shot at making it to the State meet which was not an easy thing to qualify for. And yes, we did lots of dryland work too.

We also loved the Crazy 8's which after a few week into the season would start doing every Friday. 8x100 ALL OUT with 8 minutes rest. Goal being to beat your best 100 time on every rep. We raced each other on these in heats and it was a blast. Made the long Saturday practices suck though.
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Re: post your favorite main sets please. (swimming) [ZenTriBrett] [ In reply to ]
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I like pyramids if someone else is counting lengths, but I don't really love pool sets.

10x400m w/10s rest OW is my favourite.

Just get in a get it done, feeling the water flow past you.

Also used this twice last season, again OW, and took my 4K time down to 69 mins:

ZenTriBrett wrote:
1 x 4000 meters, using pace clock every lap to see what change in technique is faster. Instant feedback on what works best.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
I thought I'd try to start a bit of a repository for good sets. I see a lot of good ones in the monthly ST swim club thread, but they easily get lost in there.

This is a friendly place to share your faves, either yours or others you see that you like the idea of. Not the whole workout, just the main set, and try to scale so it's easy to fit into a typical triathlete or masters workout, which is around 3000 m / yards total. So if the main set is between 1000 and 2000, that would be about right in my view.

I'll start with one we called "wheels" in college. still a favorite. this is the 1000 version, easy to scale up as desired.

4x250 as {
25 fly, 50 back, 75 br, 100 fr
25 back, 50 br, 75 fr, 100 fly
25 br, 50 fr, 75 fly, 100 back
25 fr, 50 fly, 75 back, 100 br
}


Just did this today; either I am a moron (distinct possibility) or it's harder than it seems to remember what set I am on and what's next. But it gave me plenty to think about while I was swimming!

DFL > DNF > DNS
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Re: post your favorite main sets please. (swimming) [Tin pot] [ In reply to ]
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Tin pot wrote:
I like pyramids if someone else is counting lengths, but I don't really love pool sets.

10x400m w/10s rest OW is my favourite.

Just get in a get it done, feeling the water flow past you.

Also used this twice last season, again OW, and took my 4K time down to 69 mins:

ZenTriBrett wrote:
1 x 4000 meters, using pace clock every lap to see what change in technique is faster. Instant feedback on what works best.

I've been doing the 1x 1 hour method consistently and it's been cool to watch my pace go down from 1:26 / 100 yds. to 1:25 / 100 yds. to 1:24 / 100 yds. to 1:23 / 100 yds. to 1:22 / 100 yds. to now I've done several at 1:21 / 100 yds. at the same effort as when I started. Equates to a 57:01 for 2.4 miles. Needless to say, I'm pretty stoked. Especially with the predictability of the improvement, and only swimming 3 hours per week. I can't recommend it enough, but not many takers. That's unfortunate, because it's super simple and easy. (shrug).

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Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Broken "All Out" 200s

8 Rounds (6 minutes per round):
75 @Pace + 25 Recovery @1:45
50 @Pace + 25 Recovery @1:30
50 @Pace + 25 Recovery @1:30
25 @Pace + 25 Recovery @1:15

For this one you're trying to hold ~P200 for the fast swims, 1-3 seconds to get your split, then right into the EZ 25 active recovery. 8 rounds totals 2400 with 1600 of that @Pace. Intervals are generous enough to allow a wide range of ability in the same lane if you have multiple swimmers in the lane.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Set 1: 20x100 on 5 seconds rest or less. These are at a sustainable effort.

Set 2: 10x100 on 10 seconds rest fastest average. These need to be near the same time for all of them. If the variance from 1 to 10 is more than 5 seconds, your pacing was bad.

Set 3: 10x200. 4 on one interval, 3 -5 seconds, 3 -5 more seconds. You should be getting 15 seconds rest on the first set of 4.

Set 4: 3x800. First one paddles, buoy snorkel, second one snorkel, third one swim. Do these on ~1 minute rest.

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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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3x1000 Descend with 2x100 drill in between.
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Any sets that would be good for a time-crunch lunchtime swim? Only have an hour, including showering/changing. I'm also a 2:00/2:10 swimmer.

the world's still turning? >>>>>>> the world's still turning
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Re: post your favorite main sets please. (swimming) [Callin'] [ In reply to ]
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My lunchtime swim (when I have time to get one in) typically follows this pattern: I have about 45 minutes in the water.

600 warmup as 150 swim/drill, 150 kick, 150 pull, 150 swim / drill. That would take you about 15 minutes.

Main set - depends on my mood and what I want to do that day.

100 easy.

A nice main set that takes about 25 minutes for you and gives you a bit of aerobic work with a bit of speed


2 x 100 @2:40
2 x 75 @ 2:00
2 x 50 @ 1:30
2 x 25 @ :50

repeat the whole thing twice. second time do it in reverse.

You want to build the effort the first time through, steadily build the effort / get faster as the distance comes down. Then going back up try to maintain as much of the same speed as possible.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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This is gold. Thank you so much!

the world's still turning? >>>>>>> the world's still turning
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Re: post your favorite main sets please. (swimming) [Callin'] [ In reply to ]
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Callin' wrote:
Any sets that would be good for a time-crunch lunchtime swim? Only have an hour, including showering/changing. I'm also a 2:00/2:10 swimmer.


Cut down your warm up and cool down a bit. For lunchtime swims I'll wear my jammers under my pants to the office. hilarious. Just don't forget clean underwear in your pool bag.

20 x 50m
--------------
500m easy to moderate to final 25 fast (~11 minutes)
Rest (~1 minute)
20 x 50m on (:80). (~27 minutes) (your interval might need to be :85, or you can cut down the reps)
Rest (~1 minute)
100m cool down (~3 minutes)
=1600m in 44 minutes.

50/50/50/50 ladder
--------------------------
50 Easy
50 HIM pace
50 Easy
50 Hard
Each time through the set, add 50 to the HIM pace interval. Got this workout from Tower26.

So, time breakdowns:
Set 1, 200m, ~5 minutes
Set 2, 250m, ~7 minutes
Set 3, 300m, ~9 minutes
Set 4, 350m, ~12 minutes
Set 5, 400m, ~15 minutes
=1500m, 48 minutes
Last edited by: reefblastbody: Aug 24, 17 9:42
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Re: post your favorite main sets please. (swimming) [reefblastbody] [ In reply to ]
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I like the idea of both of those workouts. Thanks for helping!

the world's still turning? >>>>>>> the world's still turning
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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5 x 1000 (yds) on 15:00 descend

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

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Re: post your favorite main sets please. (swimming) [LazyEP] [ In reply to ]
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I might do something like that if I am doing a 10k ... More like 1000s in scm on 14:20(1:20 base)

___________________________________________
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Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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19 x 150m on 2:40 pace dropping 10s and increasing 5s alternatively to 2:10, then back up again

i.e. 2:40, 2:30, 2:35, 2:25, 2:30, 2:20, 2:25, 2:15, 2:20, 2:10


Cue puking...
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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MS (3000)
<10 Rounds> (6:00 ea)
25 Fast & 25 Recovery @1:00
50 Fast & 25 Recovery @1:30
75 Fast & 100 Recovery @3:30
(5 Rnds no equip, 3 Rnds Paddles & Fins, 2 Rnds Fins Only)

Previewed today for a future masters swim session. I like.
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Re: post your favorite main sets please. (swimming) [gregn] [ In reply to ]
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gregn wrote:
MS (3000)
<10 Rounds> (6:00 ea)
25 Fast & 25 Recovery @1:00
50 Fast & 25 Recovery @1:30
75 Fast & 100 Recovery @3:30
(5 Rnds no equip, 3 Rnds Paddles & Fins, 2 Rnds Fins Only)

Previewed today for a future masters swim session. I like.

I saw that, Eddie Reese - right?

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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150 x 8 or 200 x 6, Free, hard, lots of rest in between. A close second is not swimming :-)

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Re: post your favorite main sets please. (swimming) [domingjm] [ In reply to ]
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3000 non-stop

12 X 150 free + 100 IM
peggy
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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I'm not sure where it originated, but I got it from a Youtube video. Click on the "MS" in my post for the video. Very few workouts I do originate with me...I used to attribute them properly but got tired of the "That's not a Kredich workout...he got it from..."
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Re: post your favorite main sets please. (swimming) [gregn] [ In reply to ]
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Yeah that's the one I saw come across my YouTube feed. Though it was Eddie cuz I saw another Eddie video around the same time, got confused and mixed the 2

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Variable 200s

E- Easy
M-Medium
F-Fast

100E, 50M, 50F
50E,100M,50F
50E,50M,100F

1 MIN REST

50F,50E,100M
50F,100E,50M
100F,50E,50M

1 MIN REST

REPEAT BOTH SETS
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Re: post your favorite main sets please. (swimming) [JasoninHalifax] [ In reply to ]
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Hardest set I have ever swam. This was is college and done in yards:
24x25 @:25 (hold under 15)
50 easy @2:00
600 @7:30
50 easy @2:00
12x50 @:45 (hold under :30)
50 easy @2:00
600 @7:15
50 easy @2:00
6x100 @1:30 (hold under 1:00)
50 easy @2:00
600 @7:00
50 easy @2:00
3x200 @3:00 (hold under 2:00)
50 easy @2:00
600 @6:45
50 easy @2:00
2x300 @4:30 (hold under 3:05)
50 easy @2:00
600 @6:30
50 easy @2:00
600 @6:15
50 easy @2:00


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Guided Swim Training Program
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