I posted a cool main set in one of pwb's High Volume Workouts thread that people seemed to like. I don't want to threadjack his posts or pollute his training theme by inserting some stuff we do around here.
I hate kicking, IM's and drills. Fortunately, coaches around here are very accommodating if you want to work hard. This thread will contain main sets only, not entire workouts. These are intended to be challenging freestyle sets.
Any set I post is one that I recently did and every one in the pool (either Fig Garden or Clovis Swim Club) did it too with some distance/ interval adjustments for each person's level.
The BASE interval is stolen from Patrick's explanation here: U.S. Masters Swimming Discussion Forums
My interpretation of the BASE interval is if you can make 10x 100 on BASE -10, you'll be really happy.
This is the set that got me interested in sharing with you folk:
4x50 stroke/free on :50
200 build on BASE/100
3x100 on BASE
6x50 stroke/free on :50
2x200 desc. on BASE
5x100 on BASE -5
8x50 stroke/free on :50
3x200 desc. on BASE/100
7x100 on BASE -10
3600 for the set
This was a brutal one coach Payne gave us last week. The straight swims should be as fast as you can go without causing a crash and burn before the set ends and 30 seconds rest before each set of the 100's. BASE/100 should be makeable without too much trouble, but don't work too hard because the yardage is piling up.
600
3x100 BASE
300
6x100 BASE
500
2x100 BASE
200
5x100 BASE
3200 total
This morning Coach Rich stepped in to abuse the Masters at Clovis North
3x300 desc. interval is roughly BASE/100
10x150 interval is roughly BASE/100, hold Threshold pace.
8x125 (50 build, 25 fast stroke, 50 free recover)
3400
3x
(4x100 on Base
3x200 on Base-10 per 100
4x50 kick on a recovery interval)
3600
I only did it 2x through, resting a little bit for a meet this weekend.
Coach Payne brought the pain tonight
500
5x200
400
4x200
300
3x100
200
2x100
3700
The 500,400,300 rest to the next top or bottom unless that means less than 10 seconds, then wait 'til the next one.
The 5x200 pick an interval that gives you 5-10 seconds rest. Then subtract 5 seconds from that for the 4x200 interval and use that pace/100 for the 100's and the last 200.
Coach Payne brought the pain tonight
500
5x200
400
4x200
300
3x100
200
2x100
3700
The 500,400,300 rest to the next top or bottom unless that means less than 10 seconds, then wait 'til the next one.
The 5x200 pick an interval that gives you 5-10 seconds rest. Then subtract 5 seconds from that for the 4x200 interval and use that pace/100 for the 100's and the last 200.
Looks like a good one. I'll have to attempt this one morning if I can fit it in pool space.
Saturday morning at Clovis north. This wasn't one set, but it added up to some decent freestyle work
12x50 desc 1-3
100
200
300
200
100
interval = Base/100
6x200 Figure what interval is the toughest your lane can make for just one repeat. That is for number 3. Add 15 seconds for number 2 and another 15 for number 1. Then repeat. So for our lane it was 2x (2:50, 2:35, 2:20)
12x100 on Base + 10
2 fast 1 easy
3900
Coach Jay at Fig Garden decided to challenge every one today.
4x50 at 200 race pace on 1:00
500 at 1650 race pace. Take a masters minute rest. Hell, wait till every lane is done before starting the next segment. You'll need it.
4x50 at 200 race pace on 1:00
500 at 1650 race pace
4x50 at 200 race pace on 1:00
500 Pull, but it better be close to what you did on the first two 500s
4x50 at 200 race pace on 1:00
That looks like a challenging workout, but a good one. I will be attempting it tonight if I can get enough open pool area to do the set in. Really can't share a lane and do this set...
Now 6x75 handicapped racing based on the times everyone just did on the fast 75, with a 25 easy in between each
Have each person start their 75 so that they will finish on the 60 if they repeat their time from the first test 75. For example, I did a :45. Matt in the next lane did a :41. For the 6x75, I started on the :15, Matt on the :19. If we both match the time from the first 75, we should finish together on the 60. No matter what your speed, everyone is racing each other at the finish. Sandbaggers get their takeoff time adjusted. I did a couple 44's, so coach had me start leaving on the :16.
That looks fun! Now I just have to be able to have a group capable of doing this, with a coach to keep them on it.
Coach Payne stayed true to her name at Clovis North last night
200,200
200,400
200,600
200,800
Intervals were all BASE per 100, but maintain the same pace on the longer swims as the 200's. Shoot for 10 seconds rest per hundred which means the 400, 600 and 800 will be really hard, but you get lots of rest.
100 easy
After that set, this next speed set was brutal, but quite entertaining.
75 FAST freestyle, record everyone's time then do a 25 easy.
Now 6x75 handicapped racing based on the times everyone just did on the fast 75, with a 25 easy in between each
Have each person start their 75 so that they will finish on the 60 if they repeat their time from the first test 75. For example, I did a :45. Matt in the next lane did a :41. For the 6x75, I started on the :15, Matt on the :19. If we both match the time from the first 75, we should finish together on the 60. No matter what your speed, everyone is racing each other at the finish. Sandbaggers get their takeoff time adjusted. I did a couple 44's, so coach had me start leaving on the :16.
