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 Victoria at Clovis North had us do a 3000 yard set this morning. it didn't seem too hard mentally &would probably be even better reversing the order
12x25
12x50
12x75
12x100
Due to some coaching and facility changes, we haven't done any long solid free sets for a while.
This morning was fairly productive. Coach Jay at Fig Garden
400 swim, 300 pull, 200 DPS
3x200 desc. on 15 seconds rest
20x100, descending the interval after every four, but no sandbagging. Your repeats should stay the same for the whole set, even in the beginning where there is plenty of rest. Our fastest lane went:
4 on 1:30
4 on 1:25
4 on 1:20
4 on 1:15
4 on 1:10
3500 for the workout
Coach Rich gave us some wholesome stuff to do this morning at Clovis North
SCY
12x100: 4 on 1:30, 4 on 1:20, 4 on 1:10
3 "broken 300's": 6x50 on :45, 4x75 on 1:10, 3x100 on 1:10
8x150 in 2 sets of 4 - 1 each on 2:00, 1:55, 1:50, 1:45
Coach Payne at Clovis North today.
Main set:
400 on Pace-5/100
400,300 pace/100 as the intervals
400,300,200 on pace +5
400,300,200,100 on pace +10
You end up getting a ton of rest on the last couple of 400s and 300s, but that way almost everyone was able to do the entire 3000 yard set.
It's been a while. I missed most of January with a back injury & getting conditioning back has been tough. Coach Jay dished out a 3000 yard set of solid work yesterday at Fig Garden.
500 on 6:00
2x250 on 3:00
400 on 5:00
2x200 on 2:30 (the 2nd 200 wasn't really on 2:30 because I took a minute break before the 300)
300 on 3:45
2x150 on 2:00
12x50, 4 each on :45 :40 :35
I was in L.A. a few weeks ago and was really impressed by this set done by LAPS in Torrance. 8 lanes, SCY, at least 5 per lane, but they knew how to align their lanes and adjust their distances so everyone was starting the longer swim at the same time.
This is what the fastest lane did. Others did whatever distance they could do on 5:00, did the 100s on intervals that would challenge them, then dropped a 50 or 100 so they would all start the next longer swim together:
400 on 5:00
4x100, alternating 1:20, 1:15
400 on 5:00
4x100 on 1:15
400 on 5:00
4x100 alternating 1:15 and 1:10
400 on 5:00
4x100 on 1:10
