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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 ]
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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 ]
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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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