Well, here's a few of the sets that I use to train myself for my distance events during the 'In-School Swimming Season'. I also throw in sprint sets for Ocean Swims.
I think all of these sets are around the 5000-6000 yard range.
Just copied and pasted from my Word file of some practices.
6/23 6,000 Yards
500 Warm Up
100
200
300
400 Twice on the 1:20; 1 minute in between.
300
200
100
12 x 75 Alternate IM on the 1:10 / 1:15
3 x 50 Four Times on the :35 / :37; 1 minute in between
4 x 200 Pull w/ Buoys, Kick w/ Fins & Board, Build, Warm down
6/24 5,600 Yards
4 x 200 Warm up, Pull, Drill, Warm up
5 x 500 Fast on the 7:00
12 x 75 Alternate IM on the 1:10 / 1:15
4 x 50 Four Times on the :35 / :37; 1 minute in between
2 x 300 Warm down
6/25 5,700 yards
4 x 200 Pull, Kick, Drill, Swim; :30 in between.
100
200 100
300 200 100
400 300 200 100 On the 1:20 interval. 1 minute in
300 200 100 between each pyramid.
200 100
100
10 x 50 on the 1:00 from the middle. Sprint between the flags.
8 x 75 Alternate IM on the 1:10 / 1:15
2 x 400 Warm down
6/26 5,750 yards
10 x 100 on the 1:30 Warm up
12 x 200; First 9 on the 2:40; Last 3 on the 2:35
10 x 75 on the 1:00
4 x 400 Pull w/ buoys, Kick w/ fins and board, Build, Warm down
6/30 5,600 yards
500 Free
4 x 50 on the :35
5 x 500 Decent; 80%
4 x 50 on the :35 Straight through
200 Easy
6 x 50 three times on the :35 / :37
12 x 75 Alternate IM on the 1:10 / 1:15
400 Warm down
7/1 5,900 yards
4 x 200 Pull, Kick, Drill, Swim; :30 in between
5 x 500 on the 7:00
5 x 100 four times on the 1:20
3 x 200 Warm down
7/2 5,700 yards
600 Warm Up
100
200 Three times on the 1:20 interval.
300
400
4 x 75 five times on the 1:00
2 x 300 Warm down
7/3 6,000 yards
4 x 200 Pull, Kick, Build, Swim
100
200 Five times on the 1:20 interval.
300
12 x 75 on the 1:20. Odd Free, Even IM. (No Free)
4 x 50 Four times on the :35 / :37
500 Warm down
Parents
Former Member
So in reality, this was a "Middle Distance" set for the National team. But I think it may be more "distance" for masters swimmers. Anyway, it was fun. You need to be a strong puller, kicker, and swimmer to make these intervals.
In the national group they go 10 seconds apart so it was great to have minimal drafting.
Long Course Meters
100 EZ Warm Up
6x200 Odds: SKPS (Swim, Kick, Pull, Swim by 50s)/ Evens: SKDS (Swim, Kick, Drill, Swim by 50s) @ 3:15
4x100 Tennessee tumble @ 1:40
8x25 @ :30 IM ORDER
MID D FREE DAY
400 Pull @ 5:15
3x200 @ 2:45/ 2:35/ 2:25
4x100 @ 1:25/ 1:20/ 1:15/ 1:10
45 Seconds Rest
400 Pull @ 5:15
4x200 @ 2:55/ 2:45/ 2:35/ 2:25
5x100 @ 1:30/ 1:25/ 1:20/ 1:15/ 1:10
45 Seconds Rest
400 Pull @ 5:15
5x200 @ 3:05/ 2:55/ 2:45/ 2:35/ 2:25
6x100 @ 1:35/ 1:30/ 1:25/ 1:20/ 1:15/ 1:10
45 Seconds Rest
1x400 FAST FR FOR TIME
1x100 EZ
7500 meters
Reply
Former Member
So in reality, this was a "Middle Distance" set for the National team. But I think it may be more "distance" for masters swimmers. Anyway, it was fun. You need to be a strong puller, kicker, and swimmer to make these intervals.
In the national group they go 10 seconds apart so it was great to have minimal drafting.
Long Course Meters
100 EZ Warm Up
6x200 Odds: SKPS (Swim, Kick, Pull, Swim by 50s)/ Evens: SKDS (Swim, Kick, Drill, Swim by 50s) @ 3:15
4x100 Tennessee tumble @ 1:40
8x25 @ :30 IM ORDER
MID D FREE DAY
400 Pull @ 5:15
3x200 @ 2:45/ 2:35/ 2:25
4x100 @ 1:25/ 1:20/ 1:15/ 1:10
45 Seconds Rest
400 Pull @ 5:15
4x200 @ 2:55/ 2:45/ 2:35/ 2:25
5x100 @ 1:30/ 1:25/ 1:20/ 1:15/ 1:10
45 Seconds Rest
400 Pull @ 5:15
5x200 @ 3:05/ 2:55/ 2:45/ 2:35/ 2:25
6x100 @ 1:35/ 1:30/ 1:25/ 1:20/ 1:15/ 1:10
45 Seconds Rest
1x400 FAST FR FOR TIME
1x100 EZ
7500 meters
