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
Lately our small group has been doing themes on certain days of the week......Mondays are ladder days...so every set we think of is a ladder of some kind (or two or more ladders hooked together)
try to keep same pace throughout for all ladder sets below:
For about a month it was:
8 x 50 on the 50sec (sometimes 55 sec) interval.
4 x 100 on the 1:40 interval (sometimes 1:45 or 1:50 interval).
2 x 150 on the 2:30 interval (or sometimes slower interval).
1 x 200 on the 3:20 interval (........)
2 x 150 on the 2:30......
4 x 100 on the 1:40....
8 x 50 on the 50.....
2400 total SCM.
I then sometimes throw in the following "all butterfly" ladder after everyone else has to leave for work:
4 x 50 on 1:00
2 x 100 on 2:00
1 x 200 on 4:00
2 x 100 on 2:00
4 x 50 on 1:00
1000 total SCM
Another favorite Monday ladder choice is:
12 x 50 on 55.... 3 free.. 3 fly then repeat.
6 x 100 on 1:50 ....3 free...then 3 fly
3 x 200 on 3:45 ....free, fly , free (or sometimes fly, free, fly)
6 x 100 on 1:50 .... 3 free...then 3 fly
12 x 50 on 55 .... 3 free.. 3 fly then repeat.
3000 total SCM.
other swimmers do different strokes when I do fly.
Final ladder (this last Monday was the first one in fact):
1 x 200 on 3:30
1 x 400 on 6:30
1 x 600 on 9:00
1 x 400 on 6:30
1 x 200 on 3:30
1 x 400 on 6:30
1 x 600 on 9:00
2800 total SCM
I like having ladder day....anyone else have theme days like this?
Newmastersswimmer
Lately our small group has been doing themes on certain days of the week......Mondays are ladder days...so every set we think of is a ladder of some kind (or two or more ladders hooked together)
try to keep same pace throughout for all ladder sets below:
For about a month it was:
8 x 50 on the 50sec (sometimes 55 sec) interval.
4 x 100 on the 1:40 interval (sometimes 1:45 or 1:50 interval).
2 x 150 on the 2:30 interval (or sometimes slower interval).
1 x 200 on the 3:20 interval (........)
2 x 150 on the 2:30......
4 x 100 on the 1:40....
8 x 50 on the 50.....
2400 total SCM.
I then sometimes throw in the following "all butterfly" ladder after everyone else has to leave for work:
4 x 50 on 1:00
2 x 100 on 2:00
1 x 200 on 4:00
2 x 100 on 2:00
4 x 50 on 1:00
1000 total SCM
Another favorite Monday ladder choice is:
12 x 50 on 55.... 3 free.. 3 fly then repeat.
6 x 100 on 1:50 ....3 free...then 3 fly
3 x 200 on 3:45 ....free, fly , free (or sometimes fly, free, fly)
6 x 100 on 1:50 .... 3 free...then 3 fly
12 x 50 on 55 .... 3 free.. 3 fly then repeat.
3000 total SCM.
other swimmers do different strokes when I do fly.
Final ladder (this last Monday was the first one in fact):
1 x 200 on 3:30
1 x 400 on 6:30
1 x 600 on 9:00
1 x 400 on 6:30
1 x 200 on 3:30
1 x 400 on 6:30
1 x 600 on 9:00
2800 total SCM
I like having ladder day....anyone else have theme days like this?
Newmastersswimmer
