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
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.
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.
