Favorite Set 1200-2000

Well, Phil and Fitz did great taking a long break. Each person is different. I think women who return middle age are less likely to do high school or college times than men. Shane Gould swims her 200 meter free about 17 seconds slower and the 100 meter fly about 4 seconds slower. I swim more like I did at 12 or early 13 years old. I weight a lot more than I did at age 20 which may mean their is more resistant in the water when I swim . As for intervals,I'm one of those persons that swims 100's usually at 2:00 to 2:30. I did some freestyle at 1:50. I done *** in workouts about 3 times under 1:40 but I can't keep up the pace and a 1:50 interval is still to fast for it and fly and Im. Backstroke forget it.

Thanks Fritz, have to swim on my own on Saturday. Will try it that way! Hope you are doing well...

I took about 12 years off, and have been back in the water for about 4 years. Definitely took some time to get to a level I am comfortable with, about a year or so. Now I don't want to stop because I don't want to fall back and have to start over! With a newborn, 2, and 4 year old it can be challenging. I try to swim 3 times a week and average about 4,000 yards/meters a workout. No more time to do much more than that. Phil, I am sorry if I overreacted to your earlier comment. I must have misunderstood what you were saying. Thanks for the clarification. And yes it is amazing what the body can do at older ages as well as inspiring. I am only 35, when I see guys like Fritz, Scott Shake, Bill Specht, etc. it is a major encouragement and inspiration to stick with it for health, etc.

My favorite is 15 x 100. I like to do it as 5 x 100, 4 x 100, 3 x 100, 2 x 100, 1 x 100. You can descend within each set, keeping the same interval, or lower the interval on each set, keeping your pace the same. Betsy Durrant

For basic endurance, a set I like currently is 8x200 pull (pull buoy only, no paddles) on 2:45, holding 2:30. I'm able to do that comfortably now. My longterm goal is to repeat 100's on 1:10, 200's on 2:30 or better. I'm not sure how far off that is, but I'm more optimistic after reading this thread.

Gull, If you can repeat 100's on 1:10 then you have already accomplished doing the 200's on 2:30. You're actually doing 200's on 2:20. If you can repeat 100's on 1:10 then you might shoot for 200's on 2:15.

Originally posted by lefty Under water kicks with zoomers is an absolute must for sprinters. Gotta agree with that statement. Paul

Lefty, I think you misread my post. My goal is to repeat 100's on 1:10 (which I haven't done in twenty five years, although it doesn't seem that long). Currently my best interval is 1:20. I'm having trouble getting past this "plateau." Any suggestions?

One of my favorites to try and attempt! Been out of swimming for about 20 years myself! 20 Years in the Army - SMOKING most of that time! (Not Smart). Been back in the water for almost a year now. LOVE IT!!!! Took most of Dec off (ALSO NOT SMART). But this is one of my favorite sets to try and accomplish. 5x200 Free Lung Busters Breathing 3/5/7/9 x 50 10x50 Kick Free 10x100 Free Lung Busters Breathing 3/5/7/9 x 25 12x25 Free (1 Breath or no breathers if you can make it) One other that I got from another swimmer here in GA is: Race pace set once a week or two: 4 x 25 Fly Fast - 10 sec between each 4 x 25 Back - Same 4 x 25 *** - You guessed it-- Same 4 x 25 Free - Same It's only 400 but if you swim it race pace and subtract the 30 sec from the end time it will give you an idea of what your time for a 100 is.

Another couple I like. Start a set of 100's. The first is on 2:00 and then decrease the interval by :05 each one. Second is on 1:55, third on 1:50 and so on until you miss the interval. When you miss then cheer for the ones still going. It's amazing how quickly it will start to get harder. At the start you can work on different strokes, drills, etc. By the time you get down toward the end you'll be very well warmed up. We start at 2:00 but you can start anywhere. 20x25 underwater with zoomers as hard as you can kick. I do them on my back with dolphin kick only. Some do them on their front but still dolphin kick only. Always do them with perfect streamline. If you can't make it underwater then you are in the majority so don't fee bad. Streamline and intensity is the focus.