Ehh.. sprint set would be 75s on 2:00. 1:10 is tight but not insurmountable. I have a 75 progression I like to do thats just a base builder..
4x75 1:30
4x75 1:20
4x75 1:10
4x75 1:20
4x75 1:30
4x75 2:00 all out
Good way to test some speed under duress. Adjust interval accordingly. A monster would go 10/5/00/5/10 and then rip 4 on 2.
While 75s are on the brain, here’s this set, with ? reps, is a good one:
25, 50, 75 all on 1:10.
Adjust the sendoff until you’re just making the 75. Sprint the 25, swim the 50 hard but steady.
I like that. I’m a big fan of 75s to press speed without being short as the 50 or monotonous as 100s. Another one I like is 75s all out w 25 free recovery.. so.. “100s" but get your 75 time and cruise back. Bonus do them IM order. 2:00 is very difficult if you’re doing it right but tough to truly hit speed. 3:00 is brutal. Do them on 4 for max potential. Rounds of 4.
Yes of course, for me, you and many others. But for some here those intervals would allow for some sprints, waverider would get plenty of rest presuming it is for SCY. That entire set would be a distance set for me, short rest going around 500 speed. May as well be doing 15/20 100’s on a tight interval. But yes, a lot more rest and a lot more speed would be the ticket, would love to do it in strokes and IM..
3500 SCY. Jumped on the 75s craze after all the comments. Broke up the routine and couldn’t daydream and swim on autopilot.
1000(14:43)/200K
8x75@1:20 (59-61), 200K
8x75 IM@1:30 (64-69) did each 25 in IM order and just cycled thru the set. 200K
Pull set: 2x150@2:15(1:59s) 2x100@1:30(1:18s) 4x50@1:00 (36s)
Good to see some getting inspiration here from others sets, lets just call it our own lane #1.
Started my march back to doing IM stuff today, just 50’s though as that is all I can really hold good form on at the moment;
3x100buoy@1;40(1;28 to 1;24)3x100frog22;10(2;00 TO 1;54)3X100P@1;30(1;18/17/16)100IM KICK(1;56)
2X(6X50, Odd stroke@1;00/ evens frog@1;30) flys(39/38/36+)back(44/42/40)frogs(56/55’s) 300p@5;00(4;02)
2x(6x50 odd stroke@1;10/even frog@1;30/150p@3;00) breast(44/42/41)free(34/33/32) frogs(56/54’s)
2x100IM kick(2;03/1;58) 4x50p@1;00(38/37/36/35)
3200SCY in 64 minutes
Good day today, 1st time felt like my body has fought off all the holiday bugs and had my 1st night of full sleep. SO good timing, continuing on with IM stuff, 700 of it today;
3x200buoy@3;10(2;54/51/48)200frog@4;300(3;53)
3x200p@3;00(3;38/36/33)200frog@4;30(3;45)
10x100@2;00, odds IM, evens pull–IM’s(1;28/27/26/26/24)pulls(1;19/17/17/16/14)
4x(100frog@2;10/100p@2;30/50 fast IM order–frogs(1;56/54’s)pulls(1;18/17/16/14) fly(35+)back(40+)best(41+)free(32) 100IM kick(1;57)
3700SCY in 72 minutes
I love the natural descend on every set.
A hardwired leftover of my youth, coaches drilled that into us set after set. And I’m so grateful now that I have that as my standard, I cringe here when I see folks go a big set of 50’s, first one in 32 and last one in 40!! The few times I do go out too hard, that feeling is just not one I could face day to day by myself… (-;
Thanks
We like to get the kids in descend mentality for sure. Although we do say #1 is a freebie and go from #2. Now if they could channel the relaxed speed from #1 onwards, but fatigue is a real thing.
Recovery day: on long rest and in cruise mode. Goals were low stroke counts on fly/free. Main set:
25 FL, 25BK, 25BR, 25FR
25 FL, 25BK, 25BR, 50FR
25 FL, 25BK, 50BR, 50FR
25 FL, 50BK, 50BR, 50FR
50 FL, 50BK, 50BR, 50FR
50 FL, 50BK, 50BR, 25FR
50 FL, 50BK, 25BR, 25FR
50 FL, 25BK, 25BR, 25FR
25 FL, 25BK, 25BR, 25FR
As an aside: going to see my old HS team’s meet tomorrow night. First time. Pretty excited.
What year did you graduate? What school is this? DO they have an alumni meet you can swim in? Sounds like a blast, do you get to catch up with an old coach too?
@monty thanks for asking. Hehe so many stories. I’ll try to keep it short:
My HS is Coydon Central High School in Corydon, Indiana. Town pop: 3000. I was the first “team” along with another guy from 1990-1994. We kind of ‘rented’ a lane from a club team and were low-key coached by that club’s coach (a great guy, who I’m in touch with via Facebook all the time – good coaches are always your coach). Not entirely kosher, but we hardly did any damage. We didn’t have a pool and the team currently uses the YMCA pool in town. I am not sure when the team became a team with a coach. They had a state qualifier last year, but haven’t had many – Indiana is a pretty tough state. The state meet is at the IUPUI natatorium – plenty of national meets have been there, and the Pan Am Games, so it feels pretty big time if you get to go. As far as alumni meets – never heard of one, but that sounds fun!
No 75s for me today, pool has the smallest analog pace clock only visible from one end.
400 lazy WU
6x100 1:50 S/K/D/S odd-FR, even-BA
300 buoy DPS
12x50 on :50 descend 36/7 range til I started catching better on #8 finished out 35/5/5/4/2
3x through: 50 D/S BA, 50 BA, 50 buoy, 50 hard BA, 50 FR easy all on 1:00, hard 35/35/34 happy enough with that
25s FL and BR stroke work to close out
Tough getting in today, just felt off but not sick. So did an aerobic day, 500’s and 50’s steady;
4x500 as 1 buoy@8;00(7;25)1frog@10;00(9;35)2pull@7;00(6;37/6;35)
2x(10x50p@;50/10x50frog@1;00) set 1(38’s pull)56/55’s frog) 2nd set(37/36’s pull) (55’s frog)
4000SCY ion 68 minutes