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
final all time favorite is 8 x 300, desc 1-4, then the last 4 @ vo2 max. Done on ~ 5 min
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 @:10RI = 1000 yds
also a good user of time/yardage
4x based on whatever your hard 100 repeat interval might be = 2000 yds
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
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.
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.
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.
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
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.
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!
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.
