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
I did this with Senior I in the Middle Distance lane, but the yardage may qualify for distance.
Anyway, this was a great test practice to just see where I was with my freestyle. I did miss a weights session last week, so I did feel a bit rested today. Very fun practice - and great to have to vary speed to make the faster intervals.
The 14 year old phenom on the team pushed me the whole way. :)
300 Warm Up Choice
5x200 @ 3:00 50 Kick/ 50 Swim/ 50 Drill/ 50 Swim
8x50 @ :50 FR/ BK 10 to 12 SDKs off each wall
8x25 @ :30 IM ORDER 10 to 12 SDKs off each wall
6x50 FAST TURNS @ :50
MID D FREE DAY
4x300 @ 4:15 100 Swim/ 100 Kick/ 100 Swim
Had a good 30 seconds rest here
TWICE THROUGH
3x200 @ 2:35/ 2:25/ 2:15 Made all these easily - held 2:06ish on last 200
5x100 FR 1@ 1:20/ 1@1:10/ 1@1:20/ 2@1:10
6x50 Kick @ :55 25 EZ/ 25 FAST
Right into next repeat
1x100 EZ
6x150 Pull @ 2:00 held 1:40s
8x100 FR
2 @ 1:20
2 @ 1:05 - held around 1:01s
1x100 EZ
8100 yds
I did this with Senior I in the Middle Distance lane, but the yardage may qualify for distance.
Anyway, this was a great test practice to just see where I was with my freestyle. I did miss a weights session last week, so I did feel a bit rested today. Very fun practice - and great to have to vary speed to make the faster intervals.
The 14 year old phenom on the team pushed me the whole way. :)
300 Warm Up Choice
5x200 @ 3:00 50 Kick/ 50 Swim/ 50 Drill/ 50 Swim
8x50 @ :50 FR/ BK 10 to 12 SDKs off each wall
8x25 @ :30 IM ORDER 10 to 12 SDKs off each wall
6x50 FAST TURNS @ :50
MID D FREE DAY
4x300 @ 4:15 100 Swim/ 100 Kick/ 100 Swim
Had a good 30 seconds rest here
TWICE THROUGH
3x200 @ 2:35/ 2:25/ 2:15 Made all these easily - held 2:06ish on last 200
5x100 FR 1@ 1:20/ 1@1:10/ 1@1:20/ 2@1:10
6x50 Kick @ :55 25 EZ/ 25 FAST
Right into next repeat
1x100 EZ
6x150 Pull @ 2:00 held 1:40s
8x100 FR
2 @ 1:20
2 @ 1:05 - held around 1:01s
1x100 EZ
8100 yds
