One of the Canadian team directors was very gracious in his comments I thought. Born in Canada. Raised in U.S. didn’t know he wasn’t a yank until tried to get on some junior team.
Mainly I’m posting to remember this lol.. im going to give this a go. I like it, it’s a good prep set to rip a 100 IM. Might augment a few things but good sets all have a good foundation and this is one.
Set 1:
3x(50 build, 2x25 fast, 50 kick)
Set 2:
400 build, 2x25 stroke, 2x50 kick
300 build, 4x25 stroke, 2x50 kick
200 build, 8x25 stroke, 2x50 kick
100 ‘fast’
I did all of these pretty steady, with moderate rest between reps. I imagine you could change up the intervals/rest to make Set 2 fit different purposes.
3400 SCY. Dug out from 2 feet of snow and got back in the pool after 3 days off.
1000 (14:52), 200K
6x200P@3:00 (2:37-9), 200K
8x100@1:50 IM strokes (1:25-1-:42)
I watched this to visualize high-tempo breaststroke:
Van Mathias 49.93 100y Breast Time Trial
Average 1.1s/stroke which is quite frankly amazing and the fact that pace he’s only taking 6spl. So I did a small set 12x25 on :40 alternate FL/BR, and got down to an :18.x on 8 strokes. I figure the pullout was 5s, maybe 4s, so the 8 strokes took, call it 13.5s - so about 1.7s/stroke. Ouch. And it felt ridiculous, like stroke falling apart spinning my wheels and I’m sure it still looked slow from the pool deck.. work in progress.
Also did a backstroke tempo set prepped with 25s varying tempo changes. Then 6x75 @1:30, odds (54/57/56) were 25 build tempo/25 sustain final tempo/25 w 8 strokes highest tempo still possible, easy to finish. I do say it did help and I think I’m prescribing a lot more of that.
1 hour today
3x200 3x150 3x100 3x50
100 easy
4 rounds of 200, 400
Simple like your sets!
Good video for that type of visualization. Stroke tempo is another thing I need to further develop. In freestyle, I have a naturally, slightly higher tempo with a buoy or snorkel, but I can’t always match that without toys (or crutches). And if I do, it’s with a lot of concentration. I suppose the tempo trainer really helps with that. In open water my stroke tempo falls through the floor. I do like that set focus on tempo variance; will try something similar over the next few days.
3600 SCY
800 (11:47)/200IM K
4x{150@2:30,100@1:45,50@1:00} 150s 3:04-7, 100s 1:21-3, 50s 38s)
200IM K
10x100P@1:30 (1:17-18)
8x25@40 IM order
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Well I finally made it back in after 8 days of illness, hope I waited long enough. Out of shape and high HR, just muddled through 2500 of swim/kick/buoy/pulls all free, 1;30 to 1;19’s, 2;00 t 1;51 kicks
Can’t wait to get back normal and try some of you alls IM workouts..
That gives a little bit of everything. I do enjoy any kind of descending distance set. It’s a nice mental carrot but also naturally encourages progressively faster pace. Was watching a few swimmer interviews on SwimSwam after the latest Pro Swim Series, not too many specific sets were discussed, but one stood out, maybe from Charlotte Crush (who is still in high school): 10 x 200, 10 x 150, 10 x 100, 10 x 50. She didn’t give out intervals or times, but said about half the reps were at race pace or faster. Always interesting to see the kind of work elites can do, as well as the work a young swimmer can do compared to say young runners.
Same set yesterday and this morning from one of the masters coaches at my pool:
W/U: 200 s, 200 k, 200 p, 6 x 50 1-3 kick descend, 4-6 swim descend
- 4 x 50 best non-free stroke
- 300 pull fr
- 4 x 100 best non-free stroke
- 300 pull fr
- 4 x 150 (75 stroke/75 free)
- 300 pull fr
3000 scy
Did breaststroke Thursday, backstroke today. No training Saturday through Wednesday due to a cold. Felt good to get moving again.
@monty stay healthy!
I did not get to rabbit’s IM ripper today, i could tell cramping was inevitable. So i went low-ish rest 50s in case i ever want to swim something over 100 yards.
1000 various WU
12x50 on :50 consistent 35s til #10 then 34,34,33
8x50 on :45 36s til #7 35,34
Whatever .. small steps.
Tried an IM cycle and cramped, exit stage left.
3600 SCY. Needed some freestyle strength/endurance today
1200 (17:41), 200K
6x200P@3:00 (2:39-37), 200K
16x50@1:00 cycle thru strokes in IM order (39-50)z
May hit an IM set next week. Need some variety in the dead of winter.
Did this one on sat at my low and very hot pool, had 3 lanes going..Starting to feel the water again, but HR still very high for efforts, so kept it to 100’s and 50’s.
3x100buoy@1;40(1;26/25/24)3x100frog@2;10(1;55/54/51)3x100p@1;30(1;19/19/17)100IM kick(1;54)
3x(5x50p@1;00/200frog@4;00) 50’s(37 to 35’s)frogs(3;49/49/51)
3x50back@1;20(46/46/44)150frog(2;58)
2800SCY in 53 minutes
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good youre back in bud.
you bastard youve handed the germ to me as i went to a concert on sat night and woke up with a sore throat. had 2 days off and then went to float aorund for 30 minutes today. will check again tomorrow to see if up to a splash around.
working on my backstroke today, feeling the elbow and forearm slide in the water softly before the hand - more just relaxing than anything.
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Sorry you got the cruds, but at least at your age it’s only a few days off, not the 8 or 9 that my AG has to endure. 3rd swim yesterday and feeling a bit more productive, trying to get some strength back as HR still a bit high. In the hot pool still too, so that doesn’t help the old ticker:
2x(6x100 buoy or pull@1;40/4x100frog@2;00) buoys(1;25 to 1;21)pulls(1;17 to 1;15’s)frogs(1;55 to 1;49’s)
3x(2x50p fast@1;00/2x50frog@1;10/1;20) 50’s(33+/32+/33/33/33+/32)frogs(55/54’s)
2x100p@2;00 doing long strokes, 13spl on 1st(1;17)12 on 2nd(1;14) 100 kick
2900SCY in 57 minutes
50’s felt good and more like 100 pace, and quite surprised when I went to 12 strokes per lap that the time dropped so much. guess getting some strength in pull back, now time to add back in strokes.
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got the flu at new years, then a light cold here. something a bit off so got to take it easy. was really going good in parts of last year so just paying some price now.
today was 4 rounds of 400 easy, 100 back