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Thread: Fresnoid's Freestyle Fiesta

  1. #21
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    Re: Fresnoid's Freestyle Fiesta

    OK, summer distractions are over for me. Back to work. Last night was simple and direct. Here's the entire workout

    SCY

    500 WU
    5x100 on 1:30 descend 1-5
    5x500 on 6:00

  2. #22
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    Re: Fresnoid's Freestyle Fiesta

    Coach Victoria at Clovis North had us do a 3000 yard set this morning. it didn't seem too hard mentally &would probably be even better reversing the order

    12x25
    12x50
    12x75
    12x100

  3. #23
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    Re: Fresnoid's Freestyle Fiesta

    Due to some coaching and facility changes, we haven't done any long solid free sets for a while.

    This morning was fairly productive. Coach Jay at Fig Garden

    400 swim, 300 pull, 200 DPS

    3x200 desc. on 15 seconds rest

    20x100, descending the interval after every four, but no sandbagging. Your repeats should stay the same for the whole set, even in the beginning where there is plenty of rest. Our fastest lane went:

    4 on 1:30
    4 on 1:25
    4 on 1:20
    4 on 1:15
    4 on 1:10

    3500 for the workout

  4. #24
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    Re: Fresnoid's Freestyle Fiesta

    Coach Rich gave us some wholesome stuff to do this morning at Clovis North

    SCY
    12x100: 4 on 1:30, 4 on 1:20, 4 on 1:10
    3 "broken 300's": 6x50 on :45, 4x75 on 1:10, 3x100 on 1:10
    8x150 in 2 sets of 4 - 1 each on 2:00, 1:55, 1:50, 1:45

  5. #25
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    Re: Fresnoid's Freestyle Fiesta

    Coach Payne at Clovis North today.

    Main set:
    400 on Pace-5/100
    400,300 pace/100 as the intervals
    400,300,200 on pace +5
    400,300,200,100 on pace +10

    You end up getting a ton of rest on the last couple of 400s and 300s, but that way almost everyone was able to do the entire 3000 yard set.

  6. #26
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    Re: Fresnoid's Freestyle Fiesta

    It's been a while. I missed most of January with a back injury & getting conditioning back has been tough. Coach Jay dished out a 3000 yard set of solid work yesterday at Fig Garden.

    500 on 6:00
    2x250 on 3:00
    400 on 5:00
    2x200 on 2:30 (the 2nd 200 wasn't really on 2:30 because I took a minute break before the 300)
    300 on 3:45
    2x150 on 2:00
    12x50, 4 each on :45 :40 :35

  7. #27
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    Re: Fresnoid's Freestyle Fiesta

    I was in L.A. a few weeks ago and was really impressed by this set done by LAPS in Torrance. 8 lanes, SCY, at least 5 per lane, but they knew how to align their lanes and adjust their distances so everyone was starting the longer swim at the same time.

    This is what the fastest lane did. Others did whatever distance they could do on 5:00, did the 100s on intervals that would challenge them, then dropped a 50 or 100 so they would all start the next longer swim together:

    400 on 5:00
    4x100, alternating 1:20, 1:15
    400 on 5:00
    4x100 on 1:15
    400 on 5:00
    4x100 alternating 1:15 and 1:10
    400 on 5:00
    4x100 on 1:10

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