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
There's usually plenty of room evenings at Clovis North. Never more than 2 per lane. Coach Payne utilizes the space to customize workouts so everyone suffers as much as they can tolerate.
Use your Base interval/100 for the 100s and 200s. Maybe a little faster interval/100 for the longer ones so you aren't resting more than 30 seconds. I definitely would have preferred doing this set in reverse order instead getting longer as you go through it
100, 200
100, 200,300
100, 200,300,400
100, 200,300,400,500
There's usually plenty of room evenings at Clovis North. Never more than 2 per lane. Coach Payne utilizes the space to customize workouts so everyone suffers as much as they can tolerate.
Use your Base interval/100 for the 100s and 200s. Maybe a little faster interval/100 for the longer ones so you aren't resting more than 30 seconds. I definitely would have preferred doing this set in reverse order instead getting longer as you go through it
100, 200
100, 200,300
100, 200,300,400
100, 200,300,400,500
