The FAF AFAP Digest

On this set - why was it determined that it was garbage yardage? 7 fast free in a row is pretty challenging (actually VERY if you really sprint all 7) followed by 3 fly on :45 three times through. (We did a similar set on :35/ :45). I *thought* it would really help my 50s and 100s along w/ my fly (stroke.) But. . . I'll ask my coach. Just curious as to the reasoning behind the garbage yardage conclusion.


30 x 50 on 40/45,
7 fast free, 3 easy stroke

Hey Puff,

I ain't you, sistah!

Whether something is "garbage yards" depends on the swimmer. You swim with kids 6x a week and do 6-7000 practices. The fastest swimmers on my team are 40-55 and swim 4x a week (some train more on their own). We do 4000 3x and 6000 1 x week. So, we're older and not as well conditioned as you! (Although we do do plenty of tough main sets ... and have some real animals ...)

For me, I simply can't do "fast" 50s on :40 or :45. (I'd be more apt to do fast or AFAP 50s on 1-2 minutes.) And I can't possibly follow 7 x fast free 50s with 50s flys! It would be a pure survival set, if I could even finish it. My stroke would fall apart etc. I'm happy to do pure aerobic sets (that's why I go to team practices -- I think I need some), but too much touch and go survival stuff isn't my cup of tea as a sprinter.

Also, we had done a lot of freestyle in recent practices (the team did 20 x 200 yesterday LC), and most of my team is actually strokers. So, apart from the survival nature of the set, my lane was just more in the mood to do a stroke/IM set with ample rest. (Only 2 lanes changed the 30 x 50s though; others did it on a 50-55 interval.) In particular, I was happy to change the set because I hadn't done any 100 IMs recently and I'm swimming that event at my next meet.

So, I'm not saying that kind of set is "garbage yards" for everyone, but some of us felt that way today. There's just a huge difference between your USA team with national level kids and a masters team. Plus, I know you can bang out super fast 50s training mega yardage. But for me, my speed comes from doing fast or anaerobic work with mega rest. If I swam the workout I did today every day, I don't think I'd be as fast at 50s. But it could be just me. Everyone's different.

Since training mega yardage is not an option for me, I focus on speed work. And, truthfully, I did those kind of sets so often as a youth, I'm not terribly excited about doing them now. I really prefer fast sets with uber rest.

Thanks for the explanation!

I was prepared to complain to my coach that that kind of a set was garbage yardage! I think he would have yelled at me. I now understand what you meant by "garbage yardage." I respect how you train , so I really do NOT want to be doing crap sets. Whew! I see the context now.

BTW, Landon has me on a 4 day a week schedule with the kiddies for now. My body can't take that kind of pounding year round, so I see where you are are coming from. I sort of cycle up and down with different intensities - 'cause I'm old. Well, older than those 15 year olds anyway.

lol, no a USA coach wouldn't think that way. My kid does that stuff frequently as well. It's probably a good thing you're only training with them 4x a week. Although I guess I see how you think you're a cream puff in comparison to them.

I think your cycling up and down is a good thing though. Adds variety, prevents burnout, prevents injury, etc.

That's what I love about masters: "our lane decided this was garbage yardage and changed the set." We must drive coaches crazy sometimes. Our coach is pretty laid back about it, he allows "master's privilege" to be asserted at any time.

About the set itself, it always bugs me a little when a coach says "FAST" but doesn't give enough rest to actually do it. 50s on the 40 or 45 can never really be fast except compared to (say) a 500 pace.

Oh, you mean like our 6x25 SCM Stroke Sprint set on :35? this morning that I at least convinced folks to do on :40? Um, sorry all up speed work requires REST between reps.

Well, Chris, when the cat's away the mice will play! There were no coaches on deck today. And I agree with you and Hulk. Fast must be defined, and, as I typically read it, means really fast (not tempo) with enough rest to recover so you can go real fast again.

I did not disclose all, however. The alternative option to the 8 x 150s and 30 x 50s was this:

30 x 100
7 fast free on 1:10/1:15/1:20/1:25
3 easy stroke on 1:40

Only one stalwart on our team did this. I normally swim with the fast group, but, seriously, doing "fast" 100s on the 1:10?! I think the college coach who gave us this workout had us confused with his swimmers!