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
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.
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.
