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?"
Hey George:
I do that set that you mentioned except after the 800 I do a 700. Its a 4500 set and I do it in a Long Course pool and just subtract a 100 each time. I sometimes do it on an interval or take :20 to :30 rest in between.
I also do a variation of that set as follows: 2X450 2X400 2X350 2X300 2X250 2X200 2X150 2X100 and 2X50 either on an interval or taking the :20 to :30 between
I saw a friend of yours from many years ago that swam in the Pan American Games named Carl Wooley and he took the bronze medal in the 100 Free. I believe you took the silver medal in the same event but who took the gold?
Hey George:
I do that set that you mentioned except after the 800 I do a 700. Its a 4500 set and I do it in a Long Course pool and just subtract a 100 each time. I sometimes do it on an interval or take :20 to :30 rest in between.
I also do a variation of that set as follows: 2X450 2X400 2X350 2X300 2X250 2X200 2X150 2X100 and 2X50 either on an interval or taking the :20 to :30 between
I saw a friend of yours from many years ago that swam in the Pan American Games named Carl Wooley and he took the bronze medal in the 100 Free. I believe you took the silver medal in the same event but who took the gold?
