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
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.
Yeah, this needs a coach, especially for calling out the ones who habitually leave two seconds early.
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
Initially, this set would not qualify for the thread topic:
2x(2x200, 3x300) alternating IM and free. The first time through, the first 200 and the first and third 300 are IM. The second time, the second 200 and second 300 are IM.
However, if you *** about doing IM's then you end up doing:
2x(2x200, 1000) on 10 seconds rest, including only 10 seconds after the 1000. :bitching:
Coach Tyler with LAPS in Torrance dished out some serious freestyle yesterday.
15x100 Pull. Odds on 1:25, evens on 1:15
8x125 on 1:35
30 seconds rest
50 sprint
10x100 on 1:15
30 seconds rest
50 sprint
13x75 on :55
30 seconds rest
50 sprint
Now there's a good one. I'll have to wait till after Canadian Nats, but this'll be on my list. Thanks!
Now there's a good one. I'll have to wait till after Canadian Nats, but this'll be on my list. Thanks!
I've done a fair amount of drop ins with various masters teams around the country. That was the most work I've ever seen given to a masters group. What I posted was the fastest lane, but everyone in the pool was given the same workout, with distances and intervals adjusted for their level. I was really impressed.
Coach Tyler with LAPS in Torrance dished out some serious freestyle yesterday.
15x100 Pull. Odds on 1:25, evens on 1:15
8x125 on 1:35
30 seconds rest
50 sprint
10x100 on 1:15
30 seconds rest
50 sprint
13x75 on :55
30 seconds rest
50 sprint
So I thought, this is an amazing group. I'm gonna train with them whenever I'm in LA.
Friday is their kicking and stroke day. I'm never joining them on a Friday again.
Visited Menlo Masters in Menlo Park this morning. Lucky me, it was distance freestyle day
500
2x400
3x300
4x200
5x100
all on your base interval, desc each group of a particular distance, take an extra :30 when changing distances.
Can't remember where the 400 Free gridge thing was, but this'll work.
I went a 4:45.xx late late tonight at the USAS meet. It was freezing cold and windy, but I kept myself together for a good one.
31.8/36.0 (1:07.8)
36.3/36.5 (1:12.8) (2:20.6)
37.1/36.5 (1:13.6)
36.5/35.2 (1:11.7)
Good luck!
OK, summer distractions are over for me. Back to work. Last night was simple and direct. Here's the entire workout
SCY
500 WU
5x100 on 1:30 descend 1-5
5x500 on 6:00
