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
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
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
