I'm getting ready to do a 4.8 mile swim in a month and I'm trying to get in some 5000m (and up) pool swims. I usually max out at about 3500 yards so I'm struggling to come up with some workouts longer than that. Does anyone have any good suggestions for sets? Last week I did a main set of 10x200, so I'm fine with swimming some slightly tedious stuff.
Former Member
400 free (as WU)
400 IM kick
400 free pull
400 IM swim
400 free
400 free, every 4th 25 stroke
- 400/300/200/100 free
- 50 fly/100 free, 100 back/200 free, 150 ***/300 free
- 8 x (100free/25 stroke)
- 200 free CD
Total 5500
This is a LONG continuous swim, using a pyramid to build up and to break up the set mentally. Seriously, I was very surprised at how not-boring it was.
The premise is 25 hard, 25 easy, 50 hard, 50 easy, 75/75, 100, 100, ... Until you reach your goal, and then, without repeating the top distance, build down back to 25. Only going up to 125, the hard was pretty fast, but yesterday I did it up to 250, and the hard was just a little up-tempo.
Here are the total distance based on the upper distance up to 300.
25>50
50>200
75>450
100>800
125>1250
150>1800
175>2450
200>3200
225>4050
250>5000
275>6050
300>7200
Lots of great suggestions I would add a set of shorter sprints in the beginning and end. To make a little distance from the pack in the beginning or to catch a group or for a kick at the end. .. Also to get your heart going a bit more
Sounds like fun enjoy your event
Cheers
Peace :)
