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?"
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Former Member
Swim it down 900, 800, 600, 500, 400, 300, 200, 100; rest 20s between each segment. Go faster as your swims get shorter. Over time, decrease swim times and rest periods. This is ideal for Tri athletes Iron man swim 3800 m.
Swim it down 900, 800, 600, 500, 400, 300, 200, 100; rest 20s between each segment. Go faster as your swims get shorter. Over time, decrease swim times and rest periods. This is ideal for Tri athletes Iron man swim 3800 m.
