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
Former Member
Nice workouts!
This one is one of my favorites (I like doing IM to break things up):
1000 free
5 X 100 IM
500 free
100 IM
500 free
2 X 100 IM
500 free
3 X 100 IM
500 free
4 X 100 IM
500 free
500 S.K.I.D.S. (100 Swim, 100 kick, 100 IM, 100 drill, 100 swim)
I also like doing a reverse pyramid:
1500 free
5 X 100 IM
1000 free
5 X 100 IM
500 free
5 X 100 free
10 X 100 (odds are free, evens are IM or choice)
Both the workouts are 5500 yards.
Former Member
Nice workouts!
This one is one of my favorites (I like doing IM to break things up):
1000 free
5 X 100 IM
500 free
100 IM
500 free
2 X 100 IM
500 free
3 X 100 IM
500 free
4 X 100 IM
500 free
500 S.K.I.D.S. (100 Swim, 100 kick, 100 IM, 100 drill, 100 swim)
I also like doing a reverse pyramid:
1500 free
5 X 100 IM
1000 free
5 X 100 IM
500 free
5 X 100 free
10 X 100 (odds are free, evens are IM or choice)
Both the workouts are 5500 yards.
I like that first one. Although, I'm not much of a fan of IM. ;o
SKIDS is probably the best acronym I've ever heard of for swimming. I'm definitely going to incoporate that into my sets. Haha.
wow at least you got to swim today. there is no masters practice until monday. i will be cranky in 2 days. yesterday we did 8 x 100 at the end and my shoulder was hurting, then we did a 50 for time.
no one gets in my lane..still looking for a pug pix.:toohurt:
oops, sorry ..u did great at the greenville meet:bow:
Former Member
i gave this set to my senior girls one morning (they didn't like me very much afterwards). they were excellent 1,650/1,000/500 swimmers:
3x300 fr @ p (4:00) (holding pace/100 - they were generally 1:10-1:12 pacers, therefore they held app. 3:32 - 3:40 300s)
5x100 fr @ p+5 (1:25) hold pace -5 on 100 (they were around 1:05-1:07)
3x300 fr @ p
4x100 fr @ p+5
3x300 fr @ p
3x100 fr @ p+5
3x300 fr @ p
2x100 fr @ p+5
3x300 fr @ p
1x100 fr all out
~6,000
no extra rest between sets & adjust intervals as needed for your pace :frustrated:
Former Member
This was a fun distance set I did today with the National/ SR I group:
3 TIMES
1x400 Swim @ 5:00
5x100 Pull w/ buoy only @ 1:30
4x50 FR Swim Odds: :35 Evens: 45
3x300: 1st: 100 FAST/ 200 EZ 2nd: 200 FAST/ 100 EZ 3rd: 300 FOR TIME FAST @ Coach's signal
1x100 EZ
Former Member
Thanks swimcat! It was a fun meet and I got to meet and compete against some really cool swimmers. BTW, water depth was 3 FEET at one end. You'd stand up and it would barely make it to your mid-thigh!
I too will look for a pug pic! We can compare puggies.
No one gets in your lane? That sounds like a good thing to me! :laugh2: There's so many kids in my lane it's like an Open Water swim every practice. Today was a good day as I went second in my lane. It beats fifth!
:wave:
She,
What kind of wall turns do you do in 3 ft of water?
Thanks,
VB
(We need a Smiley the opposite of this: :drown: )
Former Member
She,
What kind of wall turns do you do in 3 ft of water?
Thanks,
VB
(We need a Smiley the opposite of this: :drown: )
Ha ha. "Old school" or poor turns. Shallow (so as not to scrape my knees, stomach or face on the bottom) with minimal number of dolphin kicking. Gah!
Former Member
Ha ha. "Old school" or poor turns. Shallow (so as not to scrape my knees, stomach or face on the bottom) with minimal number of dolphin kicking. Gah!
What pool in ATL do you swim at? Sounds like the old pool I swam at with Dyanmo in High School.....Murphy Chandler Park. We had to do sideway flipturns. :D
