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
Nice to see you back posting the killer workouts! And don't worry about the kicking; it just wears you out.
:)
What was the long swim you did recently? (I'm not on F/B, where I gather the acolytes and swim stories are.)
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
Former Member
Nice to see you back posting the killer workouts! And don't worry about the kicking; it just wears you out.
:)
What was the long swim you did recently? (I'm not on F/B, where I gather the acolytes and swim stories are.)
Nice to see you here on the board too Vive! That makes two of us not on FB!
Well, I'm being a bit facetious with my "No Kick Nellie" tag. :blush: That's not actually true. Been working quite a bit on my kick. There would be NO WAY to make those faster intervals without a strong kick.
I did the Clemson Death Valley OW series where you could opt to swim 5K, 3K, 2K, 1K, and 0.5K. Was great fun to swim mixed with masters and USS. I got a little hot during the 3K but then the rest of the races went by pretty quickly. I still prefer pool swimming for ultimate speed however. Love that black line!
Kristina, I had to look up "Tennessee Tumble" and found this definition from a post you made in late 2007/early 2008:
Tennessee Tumble
Swim freestyle but anytime you are inside the flags area you dive down, swim free underwater, do a flip turn fully submerged, and push off past the flags all while underwater. It's a bit of a lungbuster until you get used to it.
What do you mean "swim free underwater"? Are you actually trying to do front crawl with your arms fully submerged? I don't suppose you have a video clip do you?
Thx,
Skip
i stole this one out of one of phelp's book
1x800
2x700
3x600
4x500
5x400
6x300
7x200
8x100
then cut it down to my size and called it "phelps junior":)
1x500
2x400
3x300
4x200
5x100
recovery 10 sec/per 100
Former Member
Here's a set we did Monday night:
Long Course Meters
400 Free DPS w/under h20 Turns
4 x 50 Stroke* Kick :10 rest
200 Free Build
4 x 50 Stroke Drill :10 rest
*we define "stroke" as best stroke other than free
--------------------
4 x
2 x 50 Free w/2 x mid pool flips* :60-
1 x 50 Stroke :60
*flip spots in our pool are approx 20 meters apart
--------------------
3 x
1 x 400 Free (done as 100 race 200 pace 100 build) 6:00
4 x 100 Free descend 1-4 1:30
--------------------
1 x 100 EZ
8 x 50 Kick Fast w/Fins (odds flutter eves dolphin)
--------------------
1 x 200 Stroke Cruise
1 x 100 Stroke (50 race 50 cruise)
1 x 50 Stroke MAX effort
***1 min rest after each swim
150 drill cool down
5000 meters
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
Former Member
I enjoy the "odd" distances when doing a distance set. I have done the 10x1000 and stuff like that. Sometimes it is nice to swim some different distances where you are no familiar with the times.
Here is one:
2x825 @ 10'
2x675 @ 8'15"
2x450 @ 5'15"
2x225 @ 2"40'
2x125 @ 1'30"
Sort of a fun different set.
Former Member
I enjoy the "odd" distances when doing a distance set. I have done the 10x1000 and stuff like that. Sometimes it is nice to swim some different distances where you are no familiar with the times.
Here is one:
2x825 @ 10'
2x675 @ 8'15"
2x450 @ 5'15"
2x225 @ 2"40'
2x125 @ 1'30"
Sort of a fun different set.
Looks fun - can I borrow your speedboat sometime to do it in? :applaud:
