So I WAS going to go long and easy (as far as intensity) this week since I've thrown weights in for the first time in a long time. However, so far I've gone more intense than I intended. So I figured I'd try to see what others could come up with rather than seaching the databases, etc. My creative juices aren't flowing today.
My only criteria is that I have 90 minutes max and it should be 4000-4500. I'm also swimming Sat AM, but that will be light, only 2500-3000 and more stroke work.
Thanks!
Don't know if you like IMs or what kind of intervals, but here's a good one my 12 year old daughter gave me:
600 warmup: 100 free, 400 IM kick/drill by 25s, 100 free
4 x 200 IM on interval A
1 x 100 free on interval B
3 x 200 IM on interval A - 10 seconds
1 x 200 free on interval B pace
2 x 200 IM on interval A - 20 seconds
1 x 400 free on interval B pace
1 x 200 IM fast and allow yourself about 30 seconds rest
1 x 600 free on interval B pace
200 warmdown
4100 total
I admit that it's not that creative, but it goes by quickly and the mix-up with the IMs and free is nice. I did this SCM starting the IMs on 3:00 and keeping the frees on a 1:20 base, aiming to descend the IMS within each set and trying to hold a comfortable 1:15 pace on the frees. It keeps your heart working.
Here's an interesting set that we have done several times.
Pick an interval that you can cruise a 100 on and still have 15 seconds rest. So if that's 1:30 then.
Free style drop set:
4x100 on 1:30
3x100 on 1:25
2x100 on 1:20
1x100 on 1:15 - be honest here and stay under 1:15
I also like this one but it depends on your pool. This is best done in a facility with bi-directional lanes where you have lines that cross.
Streamline/SDK drill
The goal here is to go farther on your push offs and turns before breakout each rep.
Twice thru (on 1:45 for SCY)
100 Free - 3 lines (about 7m)
100 Free - 4 Lines (about 10m)
100 Free - 5 lines (About 13m)
100 Free - 6 lines (about 16m)
Unless you are a streamline kicking machine, the 6 Line one has to be done with open turns.
Thats a good one for next week probably. I'm really a freestyler/backstroker, but will do some IM just to train and get the heart pumping.
Right now my legs are wobbly from squats and I KNOW they'll be killing me in the morning. I'll probably just stick to a ladder of:
500 free
5 x 100
400 free
4x100
and so on....
and mix up the 100's with kicking/pulling/fins. Thanks for the suggestion...I most likely will use it next week.
One I used to use with my age-groupers:
1000 warm-up: 400 reverse I.M.- one-arm fly on fly leg, 6 x 100 kick - 20 seconds rest
6 swims: alternate 400 I.M. with 500 free - all on 6:30
200 easy recovery swim
10 x 25 on :45 alternate 2 non-free with 2 free - go hard!
warm-down: 200 (2 x 100 - get slower with each 100 - 10 seconds rest between each 100)
__________
4,350 yards
Just a note on the workout I posted. You could change the interval to 7 minutes on the 6 swims and make the 400 I.M. all drills. This would allow you to do some long, easy to moderate swimming. This workout is a quick way to get in 4350 in less than 75 minutes.
We got this one the other night...and it is pure evil! It does go by fast though...
100 free fast on 1:30
100 choice recovery 1:45
200 free fast on 2:30 (or 175 or 150--just make the interval, touch & go)
100 choice recov 1:45
300 free fast on 3:30 (or 275 or 250)
100 choice recovery 1:45
400 free fast on 4:30 (or 350 or 300)
100 choice recovery on 1:45
400 IM on 5:30 (or 300)
100 free recovery on 1:45
300 IM on 4:30 (or 250 done 50 fly, 25 fr, 50 bk, 25 fr, 50 br)
100 free recovery on 1:45
200 IM on 3:30
100 free recovery on 1:45
100 IM on 1:45
100 free recovery
2800 Main set, add in a nice WU and a kick set and your at 4000-4500. Idea is to make the ladders w/little or no rest (5-10 sec) use the 100s for active recovery.
We got this one the other night...and it is pure evil! It does go by fast though...
100 free fast on 1:30
100 choice recovery 1:45
200 free fast on 2:30 (or 175 or 150--just make the interval, touch & go)
100 choice recov 1:45
300 free fast on 3:30 (or 275 or 250)
100 choice recovery 1:45
400 free fast on 4:30 (or 350 or 300)
100 choice recovery on 1:45
400 IM on 5:30 (or 300)
100 free recovery on 1:45
300 IM on 4:30 (or 250 done 50 fly, 25 fr, 50 bk, 25 fr, 50 br)
100 free recovery on 1:45
200 IM on 3:30
100 free recovery on 1:45
100 IM on 1:45
100 free recovery
2800 Main set, add in a nice WU and a kick set and your at 4000-4500. Idea is to make the ladders w/little or no rest (5-10 sec) use the 100s for active recovery.
Nice set, but no way I'm making that at those intervals. A 100 free all out from a push is about a 1:04-1:05 for me at this point (only been back 2 months after 15 year layoff so..). I can hold 1:15-1:20 pace for 200-500 maybe. On IM, I literally can't go more than a 50 fly at this point without my hips hitting the bottom of the pool! :drown::lmao: For IM I won't train over 200 IM's, no point really, I'm a free/back guy! :woot:
I'm ALOT more sore than I expected after doing weights (lower body) yesterday morning AND I tweaked my back on squats. Really difficult to move around. I skipped swimming this AM and will get in tomorrow....hopefully just cruise about 3000-3500 and try to loosen things back up. What was I thinking yesterday?! :rolleyes::dunno:
Nice set, but no way I'm making that at those intervals. A 100 free all out from a push is about a 1:04-1:05 for me at this point (only been back 2 months after 15 year layoff so..). I can hold 1:15-1:20 pace for 200-500 maybe. On IM, I literally can't go more than a 50 fly at this point without my hips hitting the bottom of the pool! :drown::lmao: For IM I won't train over 200 IM's, no point really, I'm a free/back guy! :woot:
I wasn't in the group making the longest distances either! I'm also not a huge IM fan, but when they're mandated, I'll make and effort. For those that don't do IM at all, she did offer modified free drills. Consider throwing that in instead of fly.
