Anyone try the "favorite set" in the July/August issue of SWIMMER?
I swam at noon by myself indoors on Monday at the Y (our LC pool was closed due to weather) and had limited time so I used the workout Errol Graham submitted. I did a 200 swim, 100 kick, 100 pull warm up with a 200 cool down afterward. Going by the intervals given, main set took 32 minutes. Good quick workout - really swim hard on the 25s.
One of my favorite main sets (this was all free, long course):
3 x 200 on 4:00 descend 1-3
3 x 150 on 3:00 descend 1-3
3 x 100 on 2:00 descend 1-3
3 x 50 on 1:00 descend 1-3 (extra 30 seconds rest before #3; swim ALLOUT for time)
Make sure you descend your times, the 3rd swim of each distance should be at about 90% effort. You'll get out of it what you put into it. You may get a lot of rest between each swim; I found that I needed it. Adjust the interval accordingly.
Anyone else care to share a "favorite set?"
SET 1
4 x 200 free
1 x 100 free
3 x 200 free
2 x 100 free
2 x 200 free
3 x 100 free
1 x 200 free
4 x 100 free
Just like that it's two pyramids one being inverted.
SET 2
A couple times through this:
3 x 25 moderate free 0:40 kick at wall
1 x 50 sprint free 1:00
When you complete a 25 you kick while holding onto the wall for the remainder of the time interval then go right into the next 25.
SET 1
4 x 200 free
1 x 100 free
3 x 200 free
2 x 100 free
2 x 200 free
3 x 100 free
1 x 200 free
4 x 100 free
Just like that it's two pyramids one being inverted.
SET 2
A couple times through this:
3 x 25 moderate free 0:40 kick at wall
1 x 50 sprint free 1:00
When you complete a 25 you kick while holding onto the wall for the remainder of the time interval then go right into the next 25.
