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shoalsswimmer
July 13th, 2005, 10:20 AM
Anyone try the "favorite set" in the July/August issue of SWIMMER?

I swam at noon by myself indoors on Monday at the Y (our LC pool was closed due to weather) and had limited time so I used the workout Errol Graham submitted. I did a 200 swim, 100 kick, 100 pull warm up with a 200 cool down afterward. Going by the intervals given, main set took 32 minutes. Good quick workout - really swim hard on the 25s.

One of my favorite main sets (this was all free, long course):
3 x 200 on 4:00 descend 1-3
3 x 150 on 3:00 descend 1-3
3 x 100 on 2:00 descend 1-3
3 x 50 on 1:00 descend 1-3 (extra 30 seconds rest before #3; swim ALLOUT for time)

Make sure you descend your times, the 3rd swim of each distance should be at about 90% effort. You'll get out of it what you put into it. You may get a lot of rest between each swim; I found that I needed it. Adjust the interval accordingly.

Anyone else care to share a "favorite set?"

tjburk
July 13th, 2005, 12:12 PM
One that I did yesterday I really like:

21x200 scy

3xPull @ 3:00
3xSwim @ 2:55
3xPull @ 2:55
3xSwim @ 2:50
3xPull @ 2:50
3xSwim @ 2:45

3xSwim @ 4:00 Max Effort (w/fins if you want)

6x50 w/fins - 1=3 Breaths, 2=2 Breaths, 3=1 Breath, repeat

hmlee
July 13th, 2005, 12:23 PM
I don't have a favorite set in particular, but I have to say that I really really enjoy doing drills. Perhaps that makes me a sick individual...but there's something about the concentration that's required on some of them that makes me happy.

some_girl
July 13th, 2005, 03:04 PM
I think I mentioned this in another thread, but my fave ever was 2 x (100 fly, 100 IM, 50 free; 100 back, 100 IM, 50 free; 100 breast, 100 IM, 50 free; 100 free, 100 IM, 50 free). I also enjoyed the 20 x 100 IM day. There is something much more pleasant about doing 20 x 100 than 10 x 200.

DanSad
July 13th, 2005, 03:19 PM
SET 1
4 x 200 free
1 x 100 free
3 x 200 free
2 x 100 free
2 x 200 free
3 x 100 free
1 x 200 free
4 x 100 free

Just like that it's two pyramids one being inverted.


SET 2
A couple times through this:
3 x 25 moderate free 0:40 kick at wall
1 x 50 sprint free 1:00

When you complete a 25 you kick while holding onto the wall for the remainder of the time interval then go right into the next 25.

geochuck
July 13th, 2005, 03:49 PM
Swim it down 900, 800, 600, 500, 400, 300, 200, 100; rest 20s between each segment. Go faster as your swims get shorter. Over time, decrease swim times and rest periods. This is ideal for Tri athletes Iron man swim 3800 m.

aquageek
July 13th, 2005, 04:14 PM
I did the "my favorite set" yesterday while on vacation and enjoyed it greatly. Thanks to the new magazine for a nice feature.

shoalsswimmer
July 13th, 2005, 05:54 PM
There is also a bonus "my favorite set" online at usmsswimmer.com

Hard to memorize so have it with you at poolside.

I agree with it being a nice feature, I enjoy the new SWIMMER .

We don't have a coach, so it is great being able to find so many workouts on- line and elsewhere.

I already have two binders full. Sometimes though we just make 'em up on the spot write them down on the dry erase board and go.

shoalsswimmer
July 13th, 2005, 06:08 PM
There is also a bonus "my favorite set" online at usmsswimmer.com

Hard to memorize so have it with you at poolside.

I agree with it being a nice feature, I enjoy the new SWIMMER .

We don't have a coach, so it is great being able to find so many workouts on- line and elsewhere.

I already have two binders full. Sometimes though we just make 'em up on the spot write them down on the dry erase board and go.

newmastersswimmer
July 13th, 2005, 06:09 PM
Lately our small group has been doing themes on certain days of the week......Mondays are ladder days...so every set we think of is a ladder of some kind (or two or more ladders hooked together)


try to keep same pace throughout for all ladder sets below:

For about a month it was:

8 x 50 on the 50sec (sometimes 55 sec) interval.
4 x 100 on the 1:40 interval (sometimes 1:45 or 1:50 interval).
2 x 150 on the 2:30 interval (or sometimes slower interval).
1 x 200 on the 3:20 interval (........)
2 x 150 on the 2:30......
4 x 100 on the 1:40....
8 x 50 on the 50.....

2400 total SCM.


I then sometimes throw in the following "all butterfly" ladder after everyone else has to leave for work:

4 x 50 on 1:00
2 x 100 on 2:00
1 x 200 on 4:00
2 x 100 on 2:00
4 x 50 on 1:00

1000 total SCM


Another favorite Monday ladder choice is:

12 x 50 on 55.... 3 free.. 3 fly then repeat.
6 x 100 on 1:50 ....3 free...then 3 fly
3 x 200 on 3:45 ....free, fly , free (or sometimes fly, free, fly)
6 x 100 on 1:50 .... 3 free...then 3 fly
12 x 50 on 55 .... 3 free.. 3 fly then repeat.

3000 total SCM.

other swimmers do different strokes when I do fly.


Final ladder (this last Monday was the first one in fact):

1 x 200 on 3:30
1 x 400 on 6:30
1 x 600 on 9:00
1 x 400 on 6:30
1 x 200 on 3:30
1 x 400 on 6:30
1 x 600 on 9:00

2800 total SCM


I like having ladder day....anyone else have theme days like this?


Newmastersswimmer

Frank Thompson
July 13th, 2005, 06:13 PM
Hey George:

I do that set that you mentioned except after the 800 I do a 700. Its a 4500 set and I do it in a Long Course pool and just subtract a 100 each time. I sometimes do it on an interval or take :20 to :30 rest in between.

I also do a variation of that set as follows: 2X450 2X400 2X350 2X300 2X250 2X200 2X150 2X100 and 2X50 either on an interval or taking the :20 to :30 between

I saw a friend of yours from many years ago that swam in the Pan American Games named Carl Wooley and he took the bronze medal in the 100 Free. I believe you took the silver medal in the same event but who took the gold?

geochuck
July 13th, 2005, 06:24 PM
Originally posted by Frank Thompson
Hey George: I saw a friend of yours from many years ago that swam in the Pan American Games named Carl Wooley and he took the bronze medal in the 100 Free. I believe you took the silver medal in the same event but who took the gold? Yes I took silver 1955 Pan Am Games Mexico. Carl a great swimmer for sure. Clark Scholes was the winner. He was also gold medal winner in the 1952 Olympics. If you see Carl again tell him to get in touch geochuck@hotmail.com

shoalsswimmer
July 13th, 2005, 10:11 PM
All butterfly ladder? Painful! No wonder everyone leaves. :)

We do ladders too, no real theme day though.

We do birthday sets (i.e. I turned 40 on the 12 day of the month so near the end of practice we did 12 50s on the :40) Or if it is someone's birthday we let them make up the workout. Stuff like that.

Sam Perry
July 13th, 2005, 11:32 PM
18 X 100
3 on 1:30
3 on 1:20
3 on 1:30
3 on 1:15
3 on 1:30
3 on 1:10

Great way to get a "quick" 1800 yds. in. We are L.C. now so I adjusted it up :10.

waves101
July 14th, 2005, 03:03 PM
My favorite set is also my mainstay set: 10 x 100 @ 1:30. I do this set (or a slight variation thereof) 2-3x per week.

Allen Stark
July 15th, 2005, 11:29 PM
This sounds easy until you try it. It's my favorite set for sprint breaststroke. 10X 100 on the 2:30 but the first 25 is an all out sprint breast,then use the next 75 as cool down. Keep all the sprints at or faster than your best second 25 of a 50.

Michael Heather
July 15th, 2005, 11:55 PM
Here is a simple one that I have never been able to get a Masters coach to give in workout.

10 x 100 thusly (I give generic yard intervals):
4 on 1:30, for best time,
3 on 1:20 for same or better,
2 on 1:10, keep speed up.

The point is to keep all of the swims about the same time.

gull
July 16th, 2005, 11:26 AM
I've not done this yet, but read about it in Swimming Fastest and am planning to try it. It's called the Australian heart rate set:

20x100 on 2:00, starting out at about 85% anf finishing at max heart rate. The last 100 should be the fastest (apparently that's very important).