lately my squad has been doing lactate tolerance, vo2max and heart rate sets. forgot how hard these are!!! arh!!!
Ali was the greatest.
hahahahahahahahahahahahahaha. that was funny. that was good stuff.
Here’s one of my foavorite, did it yesterday…1000 warm up, mixed
3x (200 IM, 400 pull, 200 swim, 200 kick)
Intervals: 3 min, 5 min, 2:45, 4 min, no extra rest, straight through
My goal is to descend each 200 5 seconds through out the set, just made it…
ANyone got an interesting set to share…Always looking for something different…
stick and move, stick and move.
Right uppercut>left hook. Gets em every time.
This what we did this morning:
Well main s et anyway:
15x100 (metres) on 2 mins
(5x100 30 beats below max (so around 170), 5x100 20 beats below max, 5x100, 10 beats below max)
arms were jello.
yep, that would kill me.
We did 12*75 on 1:40 the other day, and I was dead by the end…
i just can’t do anything approaching a max effort over more than 100m. i just tighten up and arms go like jello. this 14 yr old kid is beating me in training now. grrrr.
are you talking yards or meters???
did this last week - 4 x 400 meters on 5:30 (crawl)
8 x 200 meters on 2:45 (crawl)
16 x 100 meters on 1:25 (crawl)
32 x 50 on 45 (crawl)
8 x 25 dive sprint choice walkback
^heart rate 32-35 / 10 secs.
800 meters easy choice
Our main set this A.M. was 5 X 200 pull (LC Meters) on 3:00 followed by 5 X 100 pull on 1:45. After the 200’s I had a hard time getting any giddyup out of my arms.
seems you’re in a different league than the rest of the posters, monty. too damn fast.
I don’t train with a group, just make it up as I go along. Yesterday I did 500 w/u, then 50, 100, 150, 200, 200, 150, 100, 50 on 1:50/100m - maybe 80-85% effort. 500 cool down.
I like the different distances. Gives me something to think about other than the burning in my arms.
I honestly have no idea what I’m doing. I’d like to build up some speed for the 1500m distance. I swam a time trial last week in 26:00. I’d like to get that down a minute or two. Right now I’m trying to swim 3x per week, but am not very consistent, and usually just go to the pool, swim 500 w/u, and then decide what i feel like doing on the day.
Usually end up doing one 2000-3000 “base-building” day, just swimming medium speed 500’s with 20 seconds between. And then one or two “speed” days - something like the above set. Or maybe 10x50m on :50.
any input welcome.
most important thing with swimming is consistency.
I’m also not training with a group right now, but I call my old training buddy that lives up San FRancisco way(Paul Lundgren), and give him my workout and times. Then he calls me back later to tell me how bad he spanked me. It’s a great way to stay motivated when you have to swim alone.
And to Tedspace, it was yards I was swimming, if I could do that set meters, then I might be in the wrong sport. That’s a tough set you did there, I’ll lop off about 15 seconds per 200 on the interval and try and make it tomorrow in yards. Thanks for making my biggest decision of the day…
that is a pretty tough set. i think far too many triathletes have this idea that you don’t need to do the higher end effort swim sets and spend perhaps a lil too much time developing their lower aerobic capacity. HARD broken 200s are a good test (i guess u could make them relevant to distance yr swiming in a tri), if you can do those at max effort and only find yourself dying right at the end you’re in good shape. i don’t seem to have the ability to do hard efforts with lil rest these days. grr.
anyway hardest races in terms of muscular endurance = 200 breast and 200 fly.
hardest race in terms of oxygen uptake = 200 free
most sim swim race to tri = medleys (changing muscles, breast to free feels real weird in a race situation)
a good test set is a 30 min test where you swim as far as you can in 30 mins. my old swim coach used to base our pace times for recovery, a1, a2 and threshold pace on what we achieved in that.
Another hard set I like to do that simulates the start of the triathlon is a set of 5 x 400. You swim the first 200 at 90% pace, open turn at the wall for a split, then try and recover through the next 200. It is great for those fast starts in triathlon, which is every race I’ve ever been in. I suppose it’s called active recovery. Once again, as I always do in swimming, I descend the sets, the interval isn’t important on this one…
monty are you an ex swimmer? i am struggling to get back the fitness i had as a 14 yr old!!! i’d be pretty stoked to do the training times i did as a 15 yr old. i’d prob be fastest in my squad too if i did that/ hehe
monty can kind of swim. 
Ya, I was a swimmer. I was the guy that led the lane for 10,000 yards, day in and day out, then got my ass kicked by them all on meet day. 1 to 4 minutes was just not enough time for me, thank god triathlon came along. A sport that favours the best work out guy. My main sport was water polo though, swimming with thinking and skills thrown in. Oh ya, I started sports with surfing when I was 8, became a lifeguard when I was 17, took up rowing, surf skiing, and long distance ocean paddling. I suppose I would be classified as a waterman…I like fishing too…
yeah i could kick ass in training for freestyle but not do so well in races. one of guys who i used to beat in training ended up being 3rd or so in new zealand for 100 free. plus i used to be able to hand this female olympics swimmer’s ass to her in training. alas i sucked come race day in freestyle. hahaha
stick and move, stick and move.
Right uppercut>left hook. Gets em every time.
kiwipat >
When I was a lifeguard, my supersvisor was a boxer. He set up a ring in the garage and taught us all how to fight. Longest 3 minutes of my life was a round of boxing. That is some lactate threshold work. I now know why boxers have to train so much for so little time in the ring.