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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.

___________________________________________
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2020 National Masters Champion - M40-44 - 400m IM
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:

Favourite Swim Sets:

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

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
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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