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islandsox
December 28th, 2006, 07:49 PM
I was hoping to see what some of your favorite workouts are. As we share them, there may be some new workouts of others we want to try.

I have so many (3) :rofl:, but I am only going to post one here for space sake. I will add I love PACE work; it is so beneficial for anything from the 200 upward. And I guess my favorite pool race ever is the 200 back and the 800 m free. Just thought I'd share.

Here's the Pyramid I am fond of:

After a 400 warmup
Pyramids (the kicking is no board)
100 free
100 IM
200 kick (100 choice, 100 free kick)
200 free swim
300 swim (100 back, 50 breast, 100 back, 50 free)
300 free swim
200 kick (100 choice, 100 dolphin)
200 free swim
100 IM
100 free
Rest
6x75's free on 1:10 intervals
Rest
6x50's choice on 1:00 intervals
Rest
6x25's sprint free or your choice with 30 seconds rest or more.
Swim down: 300-400 yards.
3000 yards total.
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Cheers,
Donna

SM-Rocket89
December 28th, 2006, 10:11 PM
the Heman set where we start at a specific time for the 100 free such as 2:45 and then we do 3 of them on that time with a 1 minute rest afterwards. Then we drop the time by 10-15 seconds and do 3 more 100s etc. etc. all the way down to about 1:20 or so.:groovy:

Muppet
December 29th, 2006, 12:29 AM
My favorite workout for Heather:

4x500, descend 1-4, 7:00 interval.

FlyQueen
December 29th, 2006, 09:04 AM
I actually don't mind doing distance free workouts on occassion. The occassional 2 or 3 500s isn't bad. I've done this workout twice lately and it's been fun:
200 free easy
4 x 50 fly on 1:00
200 free easy
4 x 50 back on 1:00
200 free easy
4 x 50 breast on 1:00
200 free easy
4 x 50 free on 1:00

The 200s are on an interval where you are going about 70% during the swim and getting 30 seconds rest or so. Last night I did this and instead of breast did free and on the last free did 4 x 50 free with fins and paddles on 2:00 aiming for PBs - that was fun.


I am also a huge fan of 6 x 50 on 1:30 sprint ...

etrain
December 29th, 2006, 09:35 AM
I am a fan of the 10x100 on a very fast pace, where you are only getting 2-5 seconds rest, closer to 2 seconds than 5!

I also like a good IM set of 100's, 200's or even 400's!!!

etrain

ronaldbellemare
June 28th, 2009, 12:31 PM
Just getting back into swimming after many years
1-500yds warm up
10-100yds, freestyle, pull, kick, and freestyle again. 4000 yds all on about 15 second rest. Total 4500yds
Ron Bellemare

Superfly
June 29th, 2009, 05:08 AM
SCM:
3x8x25 on 30 if free/fly/back or 35 if breast
speed=first 25 on a 100 race pace

100-200 easy between each 8x25

100% focus on technique and speed

600 meters of top quality swimming without burning your body too much

This set performed correctly is very hard and effective and time efficient. Dont do this more than 1 times a week. After a couple of months your endurance and top speed will improve

my absolute favourite...
/Per

The Manimal
June 30th, 2009, 08:02 PM
I don't know about my favorite but the hardest practice I've ever done was as follows:

Warm up:
400 swim
400 kick
400 pull

200 scull

Practice:

12x75 pull on the 1:15
1x100 on the 1:30
4x50 on the 40
1x200 on the 2:45
6x50 on the 40
1x300 on the 4:00
8x50 on the 40
1x400 on the 5:20
8X50 on the 40
1x300 on the 4:00
6x50 on the 40
1x200 on the 2:45
4x50 on the 40
1x100 on the 1:30

50 easy

2x 25 kick 1 easy 1 hard
2x50 kick 1 easy one hard
2x75 kick 1 easy 1 hard
2x100 kick 1 easy 1 hard
2x 75 kick 1 easy 1 hard
2x 50 kick 1 easy 1 hard
2x 25 kick 1 easy 1 hard

100 cooldown

6600 yards

I ended up dropping 2 fifties from the 8 fifties on the 40 but I made everything else with about .01 seconds rest.

tjrpatt
June 30th, 2009, 10:01 PM
I loved this set that I did with my Masters group right before we went into our Summer LCM practices

SCY

Main Set
12 x 400 free

* odd on 5:30
* evens on 5:20, 5:10, 5:00, 4:50, 4:40, 4:30

chaos
June 30th, 2009, 10:04 PM
love this set

4x 50 fly on 50
4x 50 bk on 50
4x 50 br on 50
4x 50 fr on 50

100 im fastfor time on 2:00

3x 50 fly on 50
3x 50 bk on 50
3x 50 br on 50
3x 50 fr on 50

200 im fast for time on 4:00

2x 50 fly on 50
2x 50 bk on 50
2x 50 br on 50
2x 50 fr on 50

300 im fast for time on 6:00

1x 50 fly on 50
1x 50 bk on 50
1x 50 br on 50
1x 50 fr on 50

400 im fast for time

That Guy
June 30th, 2009, 11:33 PM
I loved this set that I did with my Masters group right before we went into our Summer LCM practices

SCY

Main Set
12 x 400 free

* odd on 5:30
* evens on 5:20, 5:10, 5:00, 4:50, 4:40, 4:30

:bed: (ok i'll grant you that those even intervals get really tough near the end so kudos if you made all of them)

I dunno about a favorite workout but here's a recent set that was good:

descend 8 x 75 fly on 2:15

I went something like 50, 50, 50, 49, 49, 48, 47, 46. I wasn't focused on descending until the last two. The rest happened naturally.