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eugene_kim
October 21st, 2004, 09:23 PM
What are some legendary jaw dropping workout sets you've heard of people doing or you yourself have done? I've always been curious as to what kinds of mind blowing things Grant Hackett or other distance Gods has done but have never found anything. I remember an article of olympians talking about the craziest sets they've done, but I couldn't re-track it down. I figure someone on these boards must have heard of some doozies and done some! Here's some that I heard about that I thought were amazing.

Erik Vendt 30 x 1000 (short course yards) going 10 off 10:45, 10 off 10:30 and 10 off 10:15. Who knows what the times were but jeez!

Erik Vendt 5 x (500 free followed by a 400 I.M.)
The 500's were on the 5:30, with a goal of holding just below five minutes.
IMs descending on five minutes
First 4:08 last 3:43

Larsen Jensen
20x1500 on 20:00 goal to go under 18:00 each. Apparently he stopped at 17 because he didn't make the time.

Michael Phelps
5,000 free for time in a 46:34.

James Hickman
12 x 200 fly on 3:00 (Hickman does 2:16 to 2:20)
12 x 300 fly/IM (alternate) on 4:30
2400 fly (Hickman does under 29 minutes-1:12 average/100m)

knelson
October 22nd, 2004, 01:42 AM
There are lots of jaw-dropping sets mentioned in "Four Champions One Gold Medal" (which is excellent, by the way). Here are just a couple.

Mike Bruner swam a 10,000 (yards) for time in 1976. His splits for the 1000s were 9:47, 9:55, 9:56, 9:59, 9:59, 9:59, 9:59, 9:59, 10:00, 9:40.

Bobby Hackett 100x100 (yards) on 1:00. According to the book he started out holding 57s and gradually started descending. For the final 20 he held 54s, and swam a 52.1 on the final 100.

etrain
October 22nd, 2004, 09:47 AM
In college we would do an 8000 yrd practice in 2 hrs...

5x400 on 6:00 - some were IM for me
10x200 on 2:30-3:00 - some were IM for me
20x100 on 1:15-1:30 - some were IM for me
40x50 (10 on :55; 10 on :50; 10 on :45; 10 on :40) - and some of these were stroke...

Basically 2000 yards per 1/2 hour...

Pretty rough set, but I made it through and felt pretty descent. Some didn't make it through the practice...

etrain

knelson
October 22nd, 2004, 12:15 PM
Originally posted by etrain
Pretty rough set, but I made it through and felt pretty descent.

Actually, broken up the way it is, it doesn't seem so bad.

Not that I'd want to do it right now...:)

Manticora
October 22nd, 2004, 01:46 PM
I have to admit having done some pretty 'nasty' sets as a sophomore in high school back in '79. 10,000 yard days during the season, including the days right before and after meets, etc. Christmas vacation consisted of 15,000-16,000 yard days. Don't remember the workouts too well, some of them were done on autopilot, as you might imagine, but sets of 10x100 on 1:00 or 1:05 weren't uncommon. Some days we started out with 5x200 butterfly!

We all lost count of how many times we came out of the pool puking. But then, of course, we got right back in and kept going!

Of course, we spent not one minute of practice on technique throughout that entire season. It really was the Dark Ages, wasn't it?

Fred Johnson
October 24th, 2004, 12:23 AM
This is my first reply to a thread. I remember a workout when I was 14 (1979) and the main set was 4000 straight. One of our members (age 14) swam it in 40.00. He averaged 1:00 per 100.

jroddin
October 25th, 2004, 11:44 AM
Here's one that is right up there or better than Bobby Hackett - Jeff Kostoff did 3x5000 on 50 minutes. I've got his repeat times at home (old Swimming World magazine) and I think he descended the third one down to 46+.

Jeff swam for Stanford, held the American Record in the 1650 for over 10 years and still holds the National high school record in the 500 free from the early 80s. Just this year he was listed in Swimming World as perhaps the greatest workout swimmer of all time. He also did sets like 10x400 IM on 4:20 (he held the American Record in the 400 IM, too).

My college team once did a drop out set of 100s on 1:05. I "only" made 55 but a teammate made 100. We never had a swimmer qualify for NCAAs so I'm quite sure dozens of teams each had a dozen swimmers that could have routinely done sets like that.

Jeff Roddin

swimr4life
November 7th, 2004, 05:47 PM
The hardest sets I ever did were 10 x 200 meter fly and 10 x 800 free. I don't remember the intervals! I just remember after the 800's I almost passed out and had to lay down for an hour before I could drive home!

swimmer117
January 22nd, 2008, 09:58 PM
Hey do you guys know of any good distance sets that emphasized quality over quantity?

new
January 23rd, 2008, 08:49 AM
when I was 16 I used to compete open water, my legendary workouts were

-1x 10.000 + 20 x 25
or
-1 x 6000 + 20 x 50

(morning) SCM, I didnt even warm up (for some reason I didn't need to), I just jumped right into the pool and start counting 400 laps trying as hard as competition.

and then 3000 to 10000 on the sea (afternoon)

I could only swim freestyle, and I wasn't fast, but I could swim forever if my coach asked for.

Right now, the longest set i do no-stop, is 1000 free...and my warm ups are long and mixed with lots of drills. :D

ViveBene
January 27th, 2008, 04:57 PM
Hey do you guys know of any good distance sets that emphasized quality over quantity?

Lots of good ideas were posted in the holiday/New Year's sets threads, if you want to look back about 4 weeks.

I'd be interested in sets that are legendary not because the Olympians did them but because they are classic: scalable up or down, depending on one's pace; can be done in a mixed group (slowest swimmer - me - leaves out the last iteration, e.g.); work every stroke; add spice to taste. From experience doing the daily online USMS coaches' workouts, I'd also like something that feels like a whole-body workout if I have to stop halfway. Tall order...

Regards, VB

aquaFeisty
January 28th, 2008, 03:15 PM
Hey Vivebene,

Here's one of my husband's favorites to assign: the Fischburn set.

5x100 on x
4x200 on x + 1 min
3x300 on x + 2 min
2x400 on x + 3 min
1x500 on x + 4 min


So the trick is, what is x? The last time I did this set, maybe 5 years ago, x=3. So I did my first 100's on the 3 min, the 200's on the 4:00 etc to a 7:00 500. The key is to start smoooooth and build your way into the longer distances. Obviously, 100's on the 3:00 are pretty easy to make, but if you go too hard, you will be hurting bad by the time you get to the 500. Ideally, you want to set x such that the 500 requires near race quality speed to make that last interval. I think when my husband used to do this set as an agegrouper, he started at the 1:15. So the 500 was on the 5:15... Quite a different set from starting at my 3 min!

stillwater
January 28th, 2008, 05:13 PM
That is a very interesting 3500 set.

Thanks

ViveBene
January 28th, 2008, 07:15 PM
That is a very interesting set. I contemplate it from a safe distance, but could see (S)He-Man shredding it.

Thanks! VB


Hey Vivebene,

Here's one of my husband's favorites to assign: the Fischburn set.

5x100 on x
4x200 on x + 1 min
3x300 on x + 2 min
2x400 on x + 3 min
1x500 on x + 4 min


<snip>

Treebox
January 29th, 2008, 02:47 PM
As an age grouper we had an Asst coach who had competed for the UK Olympic team at the 76 games in Montreal. He had a set that has become a standard to be measured by for me as a Masters swimmer.

2 x 25
4 x 50
6 x 100
8 x 150
10 x 200
8 x 150
6 x100
4 x 50
2 x25
No breaks between, interval carries across to each part.
6100 yds

orca1946
February 5th, 2008, 05:56 PM
Holy fish man .I will try this one , but take some yds out to remain alive!

Paul Smith
February 5th, 2008, 08:47 PM
In the late 70's a friend of mine was swimming at Cal...he was a legendary "workout" swimmer who also finaled in the 1500 at Trails. First person i ever heard of who went 100 x 100's om 1:00, he did that during a 2 week Xmas workout period where he was going 3 x 10,000 yard workouts a day.

Hiro11
February 6th, 2008, 10:33 AM
In high school, I once did 100x100 yards at 1:10. That crap almost killed me. I started out OK, but by about 100 number 83, I was doing 1:08s... Here's to the mind-numbingly tedious sets of the 80s.

JimRude
February 6th, 2008, 12:12 PM
In the late 70's a friend of mine was swimming at Cal...he was a legendary "workout" swimmer who also finaled in the 1500 at Trails. First person i ever heard of who went 100 x 100's om 1:00, he did that during a 2 week Xmas workout period where he was going 3 x 10,000 yard workouts a day.

Having swam at Cal in the early 80s, I can vouch for the "insanity" of some of the workouts when Nort was really into lots of yardage. 30k a day was a lot, but par for the course during Xmas break before we went home for a few days.

Paul Smith
February 6th, 2008, 12:55 PM
Having swam at Cal in the early 80s, I can vouch for the "insanity" of some of the workouts when Nort was really into lots of yardage. 30k a day was a lot, but par for the course during Xmas break before we went home for a few days.


Jim...you probably guessed...I was talking about Kirk Anderson...sad to say but I think Nort's program was almost a "sprint" program vs. what he had been put through by Sherm at Arden Hills!

I'll never forget coming back from UCSB over Xmas in 1978 and going to "train" with Sherm...Jeff Float was till there at that time (another workout machine) and the set was 10 x 500's swim, 10 x 500's pull...on his sendoff (for Jeff I think it was around 5:15/5:30 range). Needless to say lasted for about 30 minutes!

JimRude
February 6th, 2008, 04:55 PM
Jim...you probably guessed...I was talking about Kirk Anderson...sad to say but I think Nort's program was almost a "sprint" program vs. what he had been put through by Sherm at Arden Hills!

I'll never forget coming back from UCSB over Xmas in 1978 and going to "train" with Sherm...Jeff Float was till there at that time (another workout machine) and the set was 10 x 500's swim, 10 x 500's pull...on his sendoff (for Jeff I think it was around 5:15/5:30 range). Needless to say lasted for about 30 minutes!

... the glory days of Peter Szmidt, Graham Smith, Peter Tragitt, Par Arvidsson, etc, etc.

As a freshman, I must have heard at least 100 times: "we used to send our B team to thump Stanford!". :notworthy:

Nothing like going 25,000+ meters a day as a skinny sprint breaststroker... :shakeshead:

Kurt Dickson
February 6th, 2008, 05:08 PM
Jim...you probably guessed...I was talking about Kirk Anderson...sad to say but I think Nort's program was almost a "sprint" program vs. what he had been put through by Sherm at Arden Hills!

I'll never forget coming back from UCSB over Xmas in 1978 and going to "train" with Sherm...Jeff Float was till there at that time (another workout machine) and the set was 10 x 500's swim, 10 x 500's pull...on his sendoff (for Jeff I think it was around 5:15/5:30 range). Needless to say lasted for about 30 minutes!

My brother swam for Nort at Cal; he sounded insane. Kirk Anderson goes to my parents church in Denver--he's still an animal when he wants to be.

My greatest day of pain was new year's day 1987. I did 87x100 @1:05 (first two free, last 85 backstroke).

JimRude
February 6th, 2008, 05:37 PM
My brother swam for Nort at Cal; he sounded insane. Kirk Anderson goes to my parents church in Denver--he's still an animal when he wants to be.

My greatest day of pain was new year's day 1987. I did 87x100 @1:05 (first two free, last 85 backstroke).

I remember your brother very well - one of the nicest and smartest guys I ever met! I drank many a beer and puffed many a [...] :D with him and the other upper-classmen when I first arrived...

Kurt Dickson
February 6th, 2008, 06:01 PM
I remember your brother very well - one of the nicest and smartest guys I ever met! I drank many a beer and puffed many a [...] :D with him and the other upper-classmen when I first arrived...

I'm glad my 81 year old mother doesn't read this thread (or know how to turn on a computer) as we are mormon--beer and whatever was being puffed would not have gone over well. I'm not sure what she would have expected sending one of her sons to Berkeley, however. He's still the same great guy--just 300 lbs--more to love I suppose.

knelson
February 7th, 2008, 01:25 PM
I'm glad my 81 year old mother doesn't read this thread (or know how to turn on a computer) as we are mormon--beer and whatever was being puffed would not have gone over well.

That's pretty funny. Yeah, lots of kids tend to put their religious beliefs on hold somewhat during college.

JimRude
February 7th, 2008, 02:21 PM
That's pretty funny. Yeah, lots of kids tend to put their religious beliefs on hold somewhat during college.

Perhaps I was mistaken, my memory has failed me, and his brother wasn't there after all....
... yeah, that's it! ;)

Kurt Dickson
February 7th, 2008, 05:47 PM
Perhaps I was mistaken, my memory has failed me, and his brother wasn't there after all....
... yeah, that's it! ;)

Thanks for clarifying. Although if he were there, maybe he never inhaled?:bolt:

amyro1234
June 20th, 2008, 10:51 AM
Here's a jaw-dropping workout we did yesterday in swim practice called "king of the hill"
Basically, you swim as many 100s as you can, and each 100 gets progressivly faster. The 100s start on 1:50 then you get a second faster on each one.

So the first 3 would be:
1:50
1:49
1:48
etc.

I made it 10 laps before dropping out (you go untill you pysically can't go anymore). Some people on my team made it to 40!

"King of the Hill" definately makes you feel like you are going to vomit!

We also did a 2000 fly one day in practice (with fins, thankfully)! That hurt!