here is a real test set

200 on 3:05

2x200 on 2:55

4x200 on 2:45

2x200 on 2:35

200 on 2:25

this set is 2000 long course meters

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  • here is a set that will test you

    2000 scy

    4times of

    3x100 on 1:10

    1x100 on 1:15

    1x100 on 1:20

    the 1st round seems easy.  by round 4 you want to chum the gutter after that 4th one

  • It seems like a good "fitness" set.  One I might do in the first few weeks of the season to build my base.  But I prefer something with a little more to it than just "make these intervals," not that sets of that sort don't have their uses!

    This was my main set yesterday:

    3x100 @ 1:15 Aerobic

    2x25 @ :20 

    75 @ 1:00 

    25 @ :20

    3x75 @ 1:00 Aerobic

    2x25 @ :25

    75 @ 1:15

    2x25 @ :25

    3x50 @ :45 Aerobic

    2x25 @ :25

    75 @ 1:15

    2x25 @ :25 

    200 EZ

    100 Rehearsal Swim (off the blocks)

    Each time the 25s and 75s were all at 200 pace or faster (this particular time I was faster than pace on the 25s but just a hair off pace on the 75s).  I like to do speed work with target paces in mind. The 100s, 75s, and 50s Aerobic were like an "active recovery," as there were no extra breaks in the set.

  • Thanks, another set that demonstrates to myself how slow I truly am.  

    I am just good for 25s done on 2days rest

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