Curious as to the rest intervals on the second set. Assume fairly long on the 10x25s and shorter on the 10x50 and 10x100. Thanks.
Usually it’s something like this:
10x25 on 0:30 (in around :16-:17)
10x50 on 0:50 (in around :36-:37)
10x100 on 1:30 (in around 1:17-1:19)
.
Makes sense, will probably give that a go in the morning (modified a bit for my slower 100 pace). Thanks!
I know this thread has been silent for a long time, but quick question. How important is it to have the short rest interval and why? I understand to an extent but I just want to hear a little more of an explanation.
Do you mean having a short rest interval as opposed to no rest (ie a straight continuous swim)? Or short rest as opposed to a longer rest?
Short as opposed to long
.
My opinion is that there is a place for both. Some people like doing sets with like 5 secs rest on a set of 100’s. I might do that as a challenge set on occasion, but generally I like to get enough rest that I can swim fast for all the key reps.
Eg 16 X 100 descending 1-4, I wanna make sure that numbers 4, 8, 12, and 16 are good quality. It’s not too often that I’m getting less than 20 secs rest.
Yeah, for all that work I was able to have someone talk the coach into letting me on the team (I even got a tiny scholarship), but my first year on the team I was a nobody. However, the work ethic paid off and I was a conference champ and D2 All-American by my second year and only got better from there. Tell the guy at the pool to keep it up, being part of an NCAA team was easily the best education I ever got at a school and was worth almost any cost.
Ya, I know this is an old post but since the thread has been resurrected, I was skimming through it and this post caught my eye. Great way to put it, Tulk: being part of an NCAA team is indeed worth almost any cost. 
Pull w/Buoy
1x50 on 1min
1x100 on 1:45
1x150 on 2:30
1x200 on 3:30
1x250 with 1 min break
1x200 on 3:30
1x150 on 2:30
1x100 on 1:45
1x50 on 1 min
.
I’ve only done this once but enjoyed the simplicity of it. Something to throw in the mix occasionally. Heard it on tower26. Hope I got it right but this is how I did it
w/u
20x25 fast. 10s rest
5 minute pull recovery
repeat 3x
c/d
I’ve done this set twice in the last couple weeks. Its tougher than it looks…those last 50s are killer! Thanks for posting, good way to get through 2,000 quickly
I’ve done this set twice in the last couple weeks. Its tougher than it looks…those last 50s are killer! Thanks for posting, good way to get through 2,000 quickly
Yup, it’s a killer but it sure feels good to pull it off without losing pace at the end. More often than not my times in those last few start to slow down by 2-3s
I’ve really been digging 3x100y hard with short rest right into 200 pull. I’ll do that 3 or 4 times through.
A few workouts that I do on a weekly basis. Definitly on the longer side, but they serve as good Ironman training both physically and mentally. Can obviously modify accordingly to make them shorter.
1. Distance Repeats
Goal is to keep everything long and strong with a steady Ironman swim pace; focus on form. Take about 30-45sec rest in between.
1 x 1000 swim
1 x 900 pull (paddles and buoy)
1 x 800 swim
1 x 700 pull (paddles and buoy)
1 x 600 swim
1 x 500 pull (paddles and buoy)
1 x 400 swim
1 x 300 pull (paddles and buoy)
1 x 200 swim
1 x 100 pull (paddles and buoy)
2. Up Tempo Repeats #1
Goal is to have the pulls be a strong pace (think 70.3/olympic effort) and then immediately go into sets of hard 100s swim with 5-10sec rest
1 x 500 pull (paddles and buoy)
5 x 100 swim - fast
1 x 400 pull (paddles and buoy)
4 x 100 swim - fast
1 x 300 pull (paddles and buoy)
3 x 100 swim - fast
1 x 200 pull (paddles and buoy)
2 x 100 swim - fast
1 x 100 pull (paddles and buoy)
1 x 100 swim - fast
3. Up Tempo Repeats #2
Again, the pulls should be strong (70.3/olympic effort) immediately into hard swims with 20-30sec rest and immediately into hard (think sprints) 50s with about 5sec rest.
1 x 400 pull (paddles and buoy)
2 x 200 swim - hard
4 x 50 swim - fast
1 x 300 pull (paddles and buoy)
2 x 150 swim - hard
4 x 50 swim - fast
1 x 200 pull (paddles and buoy)
2 x 100 swim - hard
4 x 50 swim - fast
1 x 100 pull (paddles and buoy)
2 x 50 swim - hard
4 x 50 swim - fast
4. Descending Distance / Ascending Speed
1 x 800 swim - easy distance
2 x 400 pull strong (paddles and buoy)
4 x 200 swim - hard descending (make #4, faster than #3, faster than #2, faster than #1)
8 x 100 pull strong (paddles and buoy) - make these with 5-10sec rest
16 x 50 swim - fast - break these into 4 sets of 4 where the interval goes something like 4@0:45, 4@0:40, 4@0:35, 4@0:40
Try something like what the UT distance group does…
3x
300 Free (they hold 3:00 @ 3:30 scy, I shoot for under 3:30 scm @ 4:00)
8x50 @50 mile/1500 pace
3x
300 (as above)
4x50 @50 200 pace
For us MOPers - Swim or Pull, any equip., and NF wherever you feel like it.
Broken 200s @3:00 done as:
150 @2:00 + 50 @1:00
150 @2:05 + 50 @:55
150 @2:10 + 50 @:50
150 @2:15 + 50 @:45
150 @2:20 + 50 @:40
Gets you 1000 per 15 minutes, repeat in reverse order (bottom to top) or swap right to left, 50s first followed by 100s. Clock management is simple but it keeps you thinking pace.
Lots of variations as it’s easy to scale distance and how it’s broken.
I like really simple sets - otherwise I lose track and get confused. Here’s what I’ve been doing a bit lately:
5 x 100 IM (25x25x25x25)
2 x (5x 200) free
10 x 100 (alternate free + form stroke)
All to time - whatever works for you.
Switch the order if you like. Its not high science but its a workout.
Add w/up & c/down with/without fins/paddles as suits.
6x500
1st 100 relaxed pace
2nd 100 increase stroke distance(lower stroke count)
3rd 100 increased kicking rhythm
4th 100 T-pace
5th 100 all out speed
Recovery 1min between sets
.
Similar, but different than this one. We did this in HS quite often and while it was challenging, it was good to keep you thinking and swimming at different efforts. We did it this using the old school rotating clocks and it was set up somehow to where it made sense on when to leave according to the clock, but can’t remember how so maybe somebody can chime in to set me right. Set was:
30x100
100 on 1:30
100 on 1:29
100 on 1:28
all the way to 100 on 1:00
Our coach loved to do this set on meet days where he knew we would either completely crush the other team or they would crush us. He also loved to time it so our last 5-10 reps (all of the fast ones) were done just as the other team was getting to the pool. I guess he was trying to intimidate or give us an out depending on the situation.
You did that on race days? Shit. Was your team a powerhouse? It’s funny when I hear people talking about HS swim ‘programs’, and how different they were from my 5 day per week, 2500 yards per workout, no off season nor dry land training HS swim experience.