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Thread: Fresnoid's Freestyle Fiesta

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    Fresnoid's Freestyle Fiesta

    I posted a cool main set in one of pwb's High Volume Workouts thread that people seemed to like. I don't want to threadjack his posts or pollute his training theme by inserting some stuff we do around here.

    I hate kicking, IM's and drills. Fortunately, coaches around here are very accommodating if you want to work hard. This thread will contain main sets only, not entire workouts. These are intended to be challenging freestyle sets.

    Any set I post is one that I recently did and every one in the pool (either Fig Garden or Clovis Swim Club) did it too with some distance/ interval adjustments for each person's level.

    The BASE interval is stolen from Patrick's explanation here: [ame="http://forums.usms.org/showthread.php?t=19934"]U.S. Masters Swimming Discussion Forums[/ame]

    My interpretation of the BASE interval is if you can make 10x 100 on BASE -10, you'll be really happy.

    This is the set that got me interested in sharing with you folk:

    4x50 stroke/free on :50
    200 build on BASE/100
    3x100 on BASE

    6x50 stroke/free on :50
    2x200 desc. on BASE
    5x100 on BASE -5

    8x50 stroke/free on :50
    3x200 desc. on BASE/100
    7x100 on BASE -10

    3600 for the set

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    Re: Fresnoid's Freestyle Fiesta

    This was a brutal one coach Payne gave us last week. The straight swims should be as fast as you can go without causing a crash and burn before the set ends and 30 seconds rest before each set of the 100's. BASE/100 should be makeable without too much trouble, but don't work too hard because the yardage is piling up.

    600

    3x100 BASE

    300

    6x100 BASE
    500

    2x100 BASE
    200

    5x100 BASE


    3200 total

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    Re: Fresnoid's Freestyle Fiesta

    This morning Coach Rich stepped in to abuse the Masters at Clovis North

    3x300 desc. interval is roughly BASE/100
    10x150 interval is roughly BASE/100, hold Threshold pace.
    8x125 (50 build, 25 fast stroke, 50 free recover)

    3400

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    Re: Fresnoid's Freestyle Fiesta

    3x
    (4x100 on Base
    3x200 on Base-10 per 100
    4x50 kick on a recovery interval)

    3600

    I only did it 2x through, resting a little bit for a meet this weekend.

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    Re: Fresnoid's Freestyle Fiesta

    Coach Payne brought the pain tonight

    500
    5x200
    400
    4x200
    300
    3x100
    200
    2x100



    3700


    The 500,400,300 rest to the next top or bottom unless that means less than 10 seconds, then wait 'til the next one.



    The 5x200 pick an interval that gives you 5-10 seconds rest. Then subtract 5 seconds from that for the 4x200 interval and use that pace/100 for the 100's and the last 200.

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    Re: Fresnoid's Freestyle Fiesta

    Quote Originally Posted by Fresnoid View Post
    Coach Payne brought the pain tonight

    500
    5x200
    400
    4x200
    300
    3x100
    200
    2x100



    3700


    The 500,400,300 rest to the next top or bottom unless that means less than 10 seconds, then wait 'til the next one.



    The 5x200 pick an interval that gives you 5-10 seconds rest. Then subtract 5 seconds from that for the 4x200 interval and use that pace/100 for the 100's and the last 200.
    Looks like a good one. I'll have to attempt this one morning if I can fit it in pool space.
    "Don't be upset by the results you didn't get with the work you didn't do." - K.A. Benthin

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    Re: Fresnoid's Freestyle Fiesta

    Saturday morning at Clovis north. This wasn't one set, but it added up to some decent freestyle work

    12x50 desc 1-3

    100
    200
    300
    200
    100
    interval = Base/100




    6x200 Figure what interval is the toughest your lane can make for just one repeat. That is for number 3. Add 15 seconds for number 2 and another 15 for number 1. Then repeat. So for our lane it was 2x (2:50, 2:35, 2:20)

    12x100 on Base + 10
    2 fast 1 easy

    3900

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    Re: Fresnoid's Freestyle Fiesta

    Coach Jay at Fig Garden decided to challenge every one today.


    4x50 at 200 race pace on 1:00
    500 at 1650 race pace. Take a masters minute rest. Hell, wait till every lane is done before starting the next segment. You'll need it.



    4x50 at 200 race pace on 1:00
    500 at 1650 race pace


    4x50 at 200 race pace on 1:00
    500 Pull, but it better be close to what you did on the first two 500s


    4x50 at 200 race pace on 1:00

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    Re: Fresnoid's Freestyle Fiesta

    That looks like a challenging workout, but a good one. I will be attempting it tonight if I can get enough open pool area to do the set in. Really can't share a lane and do this set...
    Check out my website, Beginners Exercise, for the most up to date fitness and nutrition related news and information.

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    Re: Fresnoid's Freestyle Fiesta

    Coach Payne stayed true to her name at Clovis North last night

    200,200
    200,400
    200,600
    200,800

    Intervals were all BASE per 100, but maintain the same pace on the longer swims as the 200's. Shoot for 10 seconds rest per hundred which means the 400, 600 and 800 will be really hard, but you get lots of rest.

    100 easy

    After that set, this next speed set was brutal, but quite entertaining.

    75 FAST freestyle, record everyone's time then do a 25 easy.

    Now 6x75 handicapped racing based on the times everyone just did on the fast 75, with a 25 easy in between each

    Have each person start their 75 so that they will finish on the 60 if they repeat their time from the first test 75. For example, I did a :45. Matt in the next lane did a :41. For the 6x75, I started on the :15, Matt on the :19. If we both match the time from the first 75, we should finish together on the 60. No matter what your speed, everyone is racing each other at the finish. Sandbaggers get their takeoff time adjusted. I did a couple 44's, so coach had me start leaving on the :16.

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    Re: Fresnoid's Freestyle Fiesta

    Quote Originally Posted by Fresnoid
    Now 6x75 handicapped racing based on the times everyone just did on the fast 75, with a 25 easy in between each

    Have each person start their 75 so that they will finish on the 60 if they repeat their time from the first test 75. For example, I did a :45. Matt in the next lane did a :41. For the 6x75, I started on the :15, Matt on the :19. If we both match the time from the first 75, we should finish together on the 60. No matter what your speed, everyone is racing each other at the finish. Sandbaggers get their takeoff time adjusted. I did a couple 44's, so coach had me start leaving on the :16.
    That looks fun! Now I just have to be able to have a group capable of doing this, with a coach to keep them on it.
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    Re: Fresnoid's Freestyle Fiesta

    Quote Originally Posted by jaadams1 View Post
    That looks fun! Now I just have to be able to have a group capable of doing this, with a coach to keep them on it.
    Yeah, this needs a coach, especially for calling out the ones who habitually leave two seconds early.

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    Re: Fresnoid's Freestyle Fiesta

    There's usually plenty of room evenings at Clovis North. Never more than 2 per lane. Coach Payne utilizes the space to customize workouts so everyone suffers as much as they can tolerate.

    Use your Base interval/100 for the 100s and 200s. Maybe a little faster interval/100 for the longer ones so you aren't resting more than 30 seconds. I definitely would have preferred doing this set in reverse order instead getting longer as you go through it


    100, 200
    100, 200,300
    100, 200,300,400
    100, 200,300,400,500

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    Re: Fresnoid's Freestyle Fiesta

    Initially, this set would not qualify for the thread topic:

    2x(2x200, 3x300) alternating IM and free. The first time through, the first 200 and the first and third 300 are IM. The second time, the second 200 and second 300 are IM.

    However, if you bitch about doing IM's then you end up doing:
    2x(2x200, 1000) on 10 seconds rest, including only 10 seconds after the 1000.

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    Re: Fresnoid's Freestyle Fiesta

    Coach Tyler with LAPS in Torrance dished out some serious freestyle yesterday.

    15x100 Pull. Odds on 1:25, evens on 1:15

    8x125 on 1:35
    30 seconds rest
    50 sprint

    10x100 on 1:15
    30 seconds rest
    50 sprint

    13x75 on :55
    30 seconds rest
    50 sprint

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    Re: Fresnoid's Freestyle Fiesta

    So I thought, this is an amazing group. I'm gonna train with them whenever I'm in LA.

    Friday is their kicking and stroke day. I'm never joining them on a Friday again.

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    Re: Fresnoid's Freestyle Fiesta

    Quote Originally Posted by Fresnoid View Post
    Coach Tyler with LAPS in Torrance dished out some serious freestyle yesterday.

    15x100 Pull. Odds on 1:25, evens on 1:15

    8x125 on 1:35
    30 seconds rest
    50 sprint

    10x100 on 1:15
    30 seconds rest
    50 sprint

    13x75 on :55
    30 seconds rest
    50 sprint
    Now there's a good one. I'll have to wait till after Canadian Nats, but this'll be on my list. Thanks!
    "Don't be upset by the results you didn't get with the work you didn't do." - K.A. Benthin

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    Re: Fresnoid's Freestyle Fiesta

    Quote Originally Posted by jaadams1 View Post
    Now there's a good one. I'll have to wait till after Canadian Nats, but this'll be on my list. Thanks!
    I've done a fair amount of drop ins with various masters teams around the country. That was the most work I've ever seen given to a masters group. What I posted was the fastest lane, but everyone in the pool was given the same workout, with distances and intervals adjusted for their level. I was really impressed.

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    Re: Fresnoid's Freestyle Fiesta

    Visited Menlo Masters in Menlo Park this morning. Lucky me, it was distance freestyle day

    500
    2x400
    3x300
    4x200
    5x100


    all on your base interval, desc each group of a particular distance, take an extra :30 when changing distances.

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    Re: Fresnoid's Freestyle Fiesta

    Can't remember where the 400 Free gridge thing was, but this'll work.

    I went a 4:45.xx late late tonight at the USAS meet. It was freezing cold and windy, but I kept myself together for a good one.

    31.8/36.0 (1:07.8)
    36.3/36.5 (1:12.8) (2:20.6)
    37.1/36.5 (1:13.6)
    36.5/35.2 (1:11.7)


    Good luck!
    "Don't be upset by the results you didn't get with the work you didn't do." - K.A. Benthin

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