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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 :-)

---------------------------------------------------------------

https://connect.garmin.com/modern/profile/domingjm
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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


Precisionswimming.com
Guided Swim Training Program
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Re: post your favorite main sets please. (swimming) [Zenmaster28] [ In reply to ]
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Zenmaster28 wrote:
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.

Tried this today -- super set. And really great for kids -- you're always racing against yourself.

Some ideas about the set if you're coaching:
  • Good to try as a fitness test for a kids team -- beginning and end of season?
  • If I were doing this solo again, I might try to hold at my last 'failure' -- keep (let's say) :29 as a sendoff for a few more reps, OR do the set as a ladder, working backwards after 'failure' so the sendoff creeps back towards :01.
  • Start the set on the hour (or 10 mins, or 20 mins): that way each sendoff's minute and second correspond: 1:01, 2:02, 3:03, 4: 04.... Easy to keep track of that way.

I bet you're a fun coach. Thanks for sharing this set.
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