Aerobic Free Sets
Workout History: 2011 2010 2009 2008 2007 2006 2005 2004 2003 2002 2001 2000
Carlsbad Masters Home
Swimmers by Lane:
Morning:
1
2
3
4
5
Noon:
1
2
3
4
5
Alumni:
1
2
3
4
5
Coaches
| Max | Min | dist | base | set (includes 2003, 2002/09/30 UCSD 2005/01-2005/02/16) | description |
| 0 | 100 | 2000 | 0 (20) | Pull 6x125 @2:01 Swim 15x100 @2:01 all together 5x100 @2:05 |
reducing sendoff |
| 25 | 25 | 400 | 5 (0) | 16x25 steady, focus in sets of 2: 1-2 keep head in line 3-4 reach and glide 5-6 keep whole body straight & rotate on axis 7-8 work catch - earlier & high elbow 9-10 work mid-pull: under shoulder w/bent elbow 11-12 work finish: accelerate to hip 13-14 work recovery: throw straight, elbow up 15-16 whole stroke - put it together |
Free Technique |
| 50 | 50 | 1000 | 10 (5) | 4x50 @+10, 3x50 @+5, 2x50 @b, 1x50 @-5, no break 1x50 @+10, 2x50 @+5, 3x50 @b, 4x50 @-5 - or twice thru with rest halfway |
50s descend interval |
| 50 | 50 | 1500 | 10 | 3x(10x50 @+10) tag (reverse lead order, move in front of tagged swimmer) 3-4 sec apart | 50 tag |
| 100 | 25 | 1900 | 10 | 100, 1x75, 1x50, 1x25 100, 2x75, 2x50, 2x25 100, 3x75, 3x50, 3x25 100, 4x75, 4x50, 4x25 * 100s = alt 25 catchup / 25 stroke count * 75s = ascend fast to slow * 50s = all fast * 25s = choice stroke |
Manatee Masters |
| 75 | 25 | 4200 | 10 | Thanksgiving practice to FEAST on Warm Up Swim 300 Kick 200 Pull 200 ***NOTE: If you are counting calories (yards), take smaller servings and save room for pie! Set I Pick Your Veggie: Succotash (A Mixture of Strokes) Swim 10 x (25 25 50) All on moderate intervals 25s are different, non-free strokes 50 is choice (1000 yards) OR: Yams Swim 8 x (75 50) All free 75s @ +5 interval 50s at +10 interval Descend last 3 50s (1000 yards) Set II Choose Your Meat White Swim 10 x (25 50 75) All moderate intervals 25s are of one stroke 50s are of a second stroke 75s are of a third stroke You may change strokes from round to round (1500 yards) OR: Dark Swim 6 x (100 100 50) 1st 100@FPSO (Fastest possible send-off- fastest interval you can do) 2nd 100@+10 interval 50 is easy 1st 3 rounds, descend 100s@FPSO Last 3 rounds, descend 100s@+10 interval (1500 yards) Set III The Stuffing 8 x (25 kick 50 drill/swim) 25s are underwater dolphin kick on back/kick on back 50s are choice (600 yards) Set IV Pumpkin Pie Swim 24 x 25s Alternate: 3 on fast interval; 2 at moderate/1 easy Pie with Whuppin Cream: Same set of 24, but any 12 are butterfly or hypoxic free (600 yards) TOTAL CALORIES: 4200 Yards |
Thanksgiving |
| 100 | 25 | 2000 | base | 8x100, 8x75, 8x50, 8x25 | |
| 100 | 25 | 2000 | 5 (10) | 4x100 @b+5, 3x100 @b, 2x100 @b-5, 1x100 @b-10 4x75 @b+5, 3x75 @b, 2x75 @b-5, 1x75 @b-10 4x50 @b+5, 3x50 @b, 2x50 @b-5, 1x50 @b-10 base=100 base throughout |
descend time |
| 100 | 50 | 1800 | 20 | 12x(100 @b+20, 50 @b+20) 100s = 25 stroke / 75 swim 50s = sprint break every 4 |
fun set with a little stroke |
| 100 | 100 | 1200 | 10 (10) | 4x(100 @b+10, 100 @b, 100 @b-10) | |
| 100 | 100 | 1600 | base | 4x(4x100, rest) - double descend - 4x(3desc by set, 1h) - 3m/1f, 2m/2f, 1m/3f, 4f - set1@b+10 2@+5 3@b 4@-5 (swim mag) |
100s |
| 100 | 100 | 1800 | 5 (5) | 3x6x100 set1 @b-5, steady set2 @b, strong set3 @b+5, hard or go b-10, b, b+10 or go 10@b, 5@b-5, 5@b+5 or 10x100, 5x100, 5x100 = 2000 |
ascending int, descending eff |
| 100 | 100 | 1800 | 5 (5) | 18x100 Straight through, No breaks: 100 @base, 1x100 @b-5, 100 @b+5 100 @base, 2x100 @b-5, 100 @b+5 100 @base, 3x100 @b-5, 100 @b+5 100 @base, 4x100 @b-5, 100 @b+5 |
good set base work |
| 100 | 100 | 1900 | base | 19x100 @b 4 d1-4 4 moderate, 3 hard 3 moderate, 2 hard 2 moderate, 1 intense |
100s |
| 100 | 100 | 1900 | 5 (5) | 8x100 @b+5, 4x100 @b 4x100 @b, 3x100 @b-5 |
100s |
| 100 | 100 | 1900 | 0 (10) | 6x100 @base, 3x100 @b-5 4x100 @b-5, 2x100 @b-10 2x100 @b-10, 1x100 full commitment |
100s desc sendf |
| 100 | 100 | 2000 | 10 (10) | 4x100 @b+10 easy, 4x100 @b moderate 4x100 @b-10 hard, 4x100 @b moderate 4x100 @b+10 d1-4 (hard to intense) |
100s sendoff ladder |
| 100 | 100 | 2000 | 0 (5) | 4x100 @b, 1x100 @b-:05, no rest 3x100 @b, 2x100 @b-:05, no rest 2x100 @b, 3x100 @b-:05, no rest 1x100 @b, 4x100 @b-:05 note: or b-:10 with rest |
100s base challenge |
| 100 | 100 | 2000 | 5 (5) | 10x100 @b+5, 5x100 @b, 5x100 @b-5 | 100s desc sendf |
| 100 | 100 | 2000 | 5 (15) | 8x100 @b+5,6x100 @b, 4x100 @b-5, 2x100 @b-10, 1x100 | 100s desc sendf |
| 100 | 100 | 2000 | base | 20x100, rest between groups: 4 easy, 3 steady, 2 strong, 1 fast, 1 easy, 2 steady, 3 strong, 4 fast |
100s good ladder down, ladder up |
| 100 | 100 | 2000 | base | 20x100, rest between groups: 4 @b, 3@b-5, 2@b-10, 1@b-15 1 @b+5, 2@b, 3@b-5, 4@b-10 |
100s good ladder down, ladder up |
| 100 | 100 | 2000 | base | 4x100 easy, 4x100 hard 3x100 easy, 3x100 hard 2x100 easy, 2x100 hard 1x100 easy, 1x100 hard |
100s Loco |
| 100 | 100 | 2000 | 10 | 20x100 @b+10, hold b-10 | Can you Hackett |
| 100 | 100 | 2000 | 5 (10) | 2x10x100 4@b+5 3@b 2@b-5 1@b-10 | base ratchet |
| 100 | 100 | 2000 | 5 | 5x100 @b+5 all fast, 100 easy 4x100 @b+5 all 1 sec faster, 100 easy 3x100 @b+5 2 sec faster, 100 easy 2x100 @b+5 3 sec faster, 100 easy 1x100 @b+5 Full Commitment, 100 easy |
best effort 100s |
| 100 | 100 | 2000 | 5 (15) | 1x100 @b+5, 4x100 @b, 2x100 @b+5, 3x100 @b-5, 3x100 @b+5, 2x100 @b-10, 4x100 @b+5, 1x100 @b-15 |
down to b-15 |
| 100 | 100 | 2000 | base | 5x100 2e/1f/2e 5x100 1e/1f/1e/1f/1e 5x100 1f/1e/1f/1e/1f 5x100 all fast |
|
| 100 | 100 | 2000 | 10 base | Pull 100 300 500 Swim straight through no breaks: 5x100 @base steady, 100 @b+20 recovery 4x100 @base steady, 100 @b+15 easy 3x100 @base steady, 100 @b+10 moderate 2x100 @base steady, 100 @b+5 strong 1x100 @base steady, 100 painfully fast |
|
| 100 | 100 | 2000 | 5 | 4x5x100 @base+:05 Set 1: eeeS eeSS eSSS eeee SSSF Set 2: eeSS eSSS SSSS eeee SSFF Set 3: eSSS SSSS SSSF eeee SFFF Set 4: SSSS SSSF SSFF eeee FFFF E=Easy, S=Strong, F=Fast |
|
| 100 | 100 | 2000 | base (15) | 4x100 @b+10 easy 5x100 @base moderate 3x100 @b-10 make sendoff 5x100 @base moderate 4x100 @b+10 descend 1-4 from b-10 |
sendoff ladder |
| 100 | 100 | 2100 | 0 (10) | 8x100 @b, 4x100 @b-:05 6x100 @b-:05, 3x100 @b-:10 |
uninspiring for swimmers |
| 100 | 100 | 2100 | 10 (15) | 3x100 b+10, 3x100@base, 3x100@b+10, 1x100@b-10 2x100@b+05, 2x100@b-05, 2x100@b+05, 1x100@b-15 1x100@base, 1x100@b-10, 1x100@base, 1x100@b-20 |
100s desc sendf |
| 100 | 100 | 2400 | 0 (10) | 6x100 @b, 4x100 @b-5, 2x100 @b-10 2x100 @b, 4x100 @b-5, 6x100 @b-10 |
100s base challenge |
| 100 | 100 | 2400 | 0 (15) | 6x100 @b, 4x100 @b-5 Pull 5x100 @b-5, 3x100 @b-10 Swim 4x100 @b-10, 2x100 @b-15 Swim or b+5 to b-10 |
100s desc sendf |
| 100 | 100 | 2400 | 0 (5) | 6x100 @b, 2x100 @b-5, no rest 4x100 @b, 4x100 @b-5, break 2x100 @b, 6x100 @b-5 or @b, b-10 w/ breaks. no one makes option with breaks) |
100s reverse ladders |
| 100 | 100 | 2500 | 10 (10) | 5x100 @b+10, 2x100 @b 4x100 @b+05, 2x100 @b 3x100 @base, 2x100 @b-05 2x100 @base, 2x100 @b-05 1x100 @base, 2x100 @b-10 |
100s aerobic |
| 100 | 100 | 2700 | 5 (15) | 6x100 @b+5, 4x100 @b (Pull) 5x100 @b, 3x100 @b-5 4x100 @b-5, 2x100 @b-10 2x100 @b-10, 1x100 @b-15 |
100s desc sendf |
| 100 | 100 | 2700 | 5 (10) | 8x100 @b, 4x100 @b-5 (Pull) 6x100 @b, 3x100 @b-5 4x100 @b-5, 2x100 @b-10 |
100s desc sendf |
| 100 | 100 | 2700 | 5 (10) | 6x100 @b+5, 3x100 @b 6x100 @b, 3x100 @b-5 6x100 @b-5, 3x100 @b-10 |
|
| 100 | 100 | 3000 | 10 (5) | 8x100 @b+10, 4x100 @b+5 Pull 6x100 @b+5, 3x100 @b+0 4x100 @b+0, 2x100 @b-5 2x100 @b+10, rest 1:00, 100 intense |
100s desc sendf |
| 100 | 100 | 3600 | 0 (15) | 10x100 @b, 6x100 @b-5 (pull) 8x100 @b-5, 4x100 @b-10 (swim) 6x100 @b-10, 2x100 @b-15 (swim) |
100s desc sendf |
| 100 | 100 | 4500 | base | 45x100 alt 4@b, 1@b-5 leader drops back on #5 | birthday set |
| 125 | 125 | 2250 | 5 (5) | 6x(125 @b, 125 @b-:05, 125 @b+:05) | fartlek |
| 125 | 125 | 2400 | base | 4x4x125 1&2=steady 3=d1-4 4=hard | 125s |
| 150 | 50 | 1900 | 25 | 3x(200 last 25 fast, 150 middle 50 fast, 100 first 75 fast, 50 all fast, 50 easy) | Matt Leubers |
| 150 | 75 | 2100 | base | 4x150, 8x75 2x150, 4x75 1x150, 2x75 |
ladder desc rep |
| 150 | 100 | 2900 | 10 | Ratchet pace workout: 10x100 @b+10 des 1-10, break, 6x150 @b+10 des 1-6 When you fail to descend, retire to last in the lane. Set is over early if everyone has retired. Clue: Start slow and descend by as small as possible. Goal: Improve technique, not effort. |
Henry Morales descend challenge |
| 150 | 150 | 1800 | base | 3x4x150 (d1-3,hold #3, d1-3 from held) or (steady, d1-3 from steady, hold descend) |
150s |
| 150 | 150 | 1800 | base | 4x3x150 set1@+5 set2@b set3@-5 set4@-10 | 150s desc base |
| 150 | 150 | 2400 | base | 4x4x150 set1=3e/1h, 2=2e/2h, 3=1e/3h, 4=4h | |
| 200 | 25 | 1600 | base | 1x200 hard, 2x100 moderate 2x100 hard, 2x100 moderate 4x50 hard, 2x100 moderate 8x25 hard, 2x100 moderate |
ladder |
| 200 | 25 | 1600 | base | 200 steady, 1x200 hard 200 steady, 2x100 hard 200 steady, 4x50 hard 200 steady, 8x25 hard or swap order hard then steady or change hard order: 50 100 200 25 25 50 100 200 50 100 25 200 |
ladder |
| 200 | 25 | 2000 | base | 4x25 d1-3,4ez, 100 strong, 4x25 d1-3,4ez, 100 fast, 100 recovery 3x50 d1-2,3ez, 150 strong, 3x50 d1-2,3ez, 150 fast, 100 recovery 4x50 d1-3,4ez, 200 strong, 4x50 d1-3,4ez, 200 fast |
increasing ladders |
| 200 | 25 | 2000 | 15 (5) | 5x200 d1-5 @b-5, b, b+5, b+10, b+1:00 5x100 d1-5 @b-5, b, b+5, b+10, b+1:00 5x50 d1-5 @b-5, b, b+5, b+10, b+1:00 10x25 @:30 alt easy, fast |
|
| 200 | 25 | 2100 | base | 10x50 build, 200 active recovery 8x25 hard, 200 active recovery 4x50 hard, 200 active recovery 2x100 hard, 200 active recovery 1x200 hard |
Chris 01 |
| 200 | 25 | 2100 | base | 4x200 d1-4 4x100 d1-4 4x50 d1-4 4x25 d1-4 |
|
| 200 | 25 | 2250 | base | descend within each set: 200 100 75 50 25 25 200 100 75 50 50 25 200 100 75 75 50 25 200 100 100 75 50 25 200 |
rotating dist |
| 200 | 25 | 2725 | varies | Geoff A sendoffs (start at 2:00 or 2:30) Pull @2:30 2:25 2:20 2:15 2:10 2:05 Swim @2:00 1:55 1:50 . . . :20 :15 |
together descend sendoff |
| 200 | 25 | 3000 | base | 8x100 @b 4x200 @b+5 8x25 fast, 200 recovery, 8x25 fast, 200 recovery 200 fast, 200 recovery, 200 fast |
good trasher |
| 200 | 25 | 3600 | base | descend within each set: 200 150 100 75 50 25 25 200 150 100 75 50 50 25 200 150 100 75 75 50 25 200 150 100 100 75 50 25 200 150 150 100 75 50 25 200 |
rotating dist |
| 200 | 50 | 450 | base | 4x50 d1-4, 50 easy, 200 fast | |
| 200 | 50 | 700 | base | 6x50 d1-3, 4-6, 2x200 | Sat |
| 200 | 50 | 1050 | base | descend within each set: 200 100 50 50 200 100 100 50 200 |
rotating dist |
| 200 | 50 | 1050 | base | 3x200 steady, 3x100 d1-3, 3x50 at last pace | Sat recovery |
| 200 | 50 | 1500 | base | 3x(200, 2x100, 2x50) double descend | Chuck Patrick |
| 200 | 50 | 1600 | base | 4x25 Fr drill 1, 1x100 kick, 8x25 IMO 4x25 Fr drill 2, 2x50 kick, 4x50 IMO 4x25 Fr drill 3, 2x50 kick, 2x100 IM 4x25 Fr drill 4, 4x25 kick, 1x200 IM Fr drill 1 = Kick: narrow & just under surface Fr drill 2 = Breathe: Exhale while looking down. Inhale with one goggle underwater. Fr drill 3 = Glide: Start pull with a straight arm glide Fr drill 4 = Catch: High elbow. |
|
| 200 | 50 | 1800 | base | 4x50 d1-4, 200 fast 3x100 d1-3, 200 fast 2x150 d1-2, 200 fast 1x200 easy, 200 fast |
just in case bag |
| 200 | 50 | 1800 | base | 4x50 desc 1-4 4x100 desc 1-4 hold same pace 4x150 desc 1-4 hold same pace 4x200 desc 1-4 hold same pace |
|
| 200 | 50 | 1950 | 5 | 3x50 @b+:05, 100 @b, 3x200 d1-3 3x50 @b+:05, 100 @b, 2x200 d1-2 3x50 @b+:05, 100 @b, 1x200 hard Or, reverse order |
hard 200s |
| 200 | 50 | 2000 | base | 2x200 2x150 2x100 2x50 descend by distance break 2x50 2x100 2x150 2x200 descend |
grueling descent |
| 200 | 50 | 2000 | base | 6x50 easy ef fe fast easy fast 5x100 easy fffe ffee feee fast 4x150 easy 4f-2e 2f-4e fast 3x200 easy 4f-4e 2f-6e fast |
build distance and effort |
| 200 | 50 | 2000 | base | 200 150 100 50 150 200 50 100 100 50 200 150 50 100 150 200 descend within each set |
Matrix rotating dist |
| 200 | 50 | 2000 | b (20) | 4x100 @b, 200 @b-05, 50 easy, break 3x100 @b, 200 @b-10, 50 easy, break 2x100 @b, 200 @b-15, 50 easy, break 1x100 @b, 200 @b-20, 50 easy, break |
|
| 200 | 50 | 2000 | 5 base | 4x(50 @b+5, 100 @b, 150 @b+5, 200 fast) | |
| 200 | 50 | 2000 | base | 6x50 d1-3,4-6, 3x100 fef, 2x150 50e/50f/50e, 200f 2x150 ditto, 3x100 ditto, 6x50 ditto |
ladder |
| 200 | 50 | 2200 | 5 (10) | 4x(200 @base, 100 @b-10) 100 easy 4x(100 @b+5, 50 @b-10) 100 easy 4x(50 @b+5, 25 @b-10) |
good recovery when tired |
| 200 | 50 | 2000 | base | 3x200, 4x150, 5x100, 6x50 double descend | Ted Haartz |
| 200 | 100 | 1500 | base | 3x(3x100 easy, 200 hard) -or 200h 3x100e |
hard 200s |
| 200 | 100 | 1800 | base | 1x100 steady, 200 fast 2x100 steady, 200 fast 3x100 steady, 200 fast 4x100 steady, 200 fast |
hard 200s |
| 200 | 100 | 1800 | base | 2x(200 steady, 5x100 d1-4, 5ez, 200 fast) | mid distance |
| 200 | 100 | 1800 | base | 4x200 (150 desc 1-4 / 50 fast) 4x150 (100 desc 1-4 / 50 fast) 4x100 ( 75 desc 1-4 / 25 fast) * example using 200's: 1= 150 easy / 50 fast 2= 150 moderate / 50 fast 3= 150 strong / 50 fast 4= 200 fast |
Sat backup for Kimberly |
| 200 | 100 | 1800 | base | 6x100 steady, 3x200 steady-strong-fast 4x100 d 1-4, 2x200 steady-fast 2x100 steady, 1x200 fast |
|
| 200 | 100 | 1850 | 10 (10) | 2x200 @b moderate, 150 @b+15 easy, 4x100 @b-5, rest 2x200 @b moderate, 150 @b+15 easy, 2x100 @b-10, rest 1x200 @b moderate, 150 @b+15 easy, 1x100 sprint |
|
| 200 | 100 | 2000 | base | 200e, 100f, 200e 100e, 200f, 200e 100f, 200e, 200f 100e, 200f, 200f |
|
| 200 | 100 | 2000 | base | 4x(3x100 d1-3, 200) descend 200s by set | 200s |
| 200 | 100 | 2000 | base | 5x100 d1-5, 5x200 d1-5, 5x100 d1-5 | aerobic |
| 200 | 100 | 2000 | 0 (10) | 200, 2x100, 200, 2x100 @b, rest 1 200, 2x100, 200, 2x100 @b-5, rest 1 200, 2x100 @b-10 |
challenge pace |
| 200 | 100 | 2000 | base | 8x100 steady, 4x200 d1-4, 4x100 hard | Sat |
| 200 | 100 | 2000 | 10 (10) | 200 strong @b+10, 1x100 @b+10, 2x100 @b+5, r 1 200 moderate @b+10, 1x100 @b+5, 2x100 @b, r 1 200 easy @b+10, 1x100 @b, 2x100 @b-5, r 1 200 recovery @b+10, 1x100 @b-5, 2x100 @b-10 |
steps with landings desc base |
| 200 | 100 | 2000 | base | 5x(200, 2x100) desc by set | |
| 200 | 100 | 2100 | base | 3x200, 4x100 steady 2x200, 3x100 strong 1x200, 2x100 sprint |
mid distance |
| 200 | 100 | 2100 | base | 3x(200 steady, 3x100 d1-3, 200 strong) | mid distance |
| 200 | 100 | 2200 | base | 5x100 easy, 200 fast 4x100 steady, 200 fast 3x100 strong, 200 fast 2x100 fast, 200 fast |
good for Sat |
| 200 | 100 | 2250 | base | 5x100 @b: 100e, 25f/75e, 50f/50e, 75f/25e, 100f 5x150 @b: 150e, 50f/100e, 75f/75e, 100f/50e, 150f 5x200 @b: 200e, 50f/150e, 100f/100e, 150f/50e, 200f |
super sets |
| 200 | 100 | 2400 | b +10 | 4x100 @b mod, 100 @b+10 easy, 200 @b fast 2x(100 @b mod, 100 @b+10 easy, 200 @b fast) 3x(100 @b+10 easy, 200 @b fast) |
Good progression easy before fast |
| 200 | 100 | 2800 | base | P 4x200 (1st 50 = straight arm / t-chest), 200 strong S 4x150 (1st 50 = Head high / Head low), 200 fast 4x100 (1st 50 = crossover entry / wide), 200 faster 4x50 (1st 25 = 2-Right / 2-Left), 200 fastest |
|
| 200 | 100 | 3000 | 10 | 4x200 @b+10, 4x100 @b+5 keep mhr-30 Pull 3x200 @b+10, 3x100 @b+5 keep mhr-20 Swim 2x200 @b+10, 2x100 @b+5 keep mhr-10 1x200 @b+10, 1x100 @b+5 keep mhr |
max heart rate |
| 200 | 100 | 3000 | 30 (15) | 100 @b+05, 200 @base, 2x100 @b+05 100 @b+10, 200 @b-10, 2x100 @b+10 100 @b+20, 200 @b-15, 2x100 @b+20 100 @b+30, 200 @b-20, 2x100 @b+30 |
opposite base ladders |
| 200 | 100 | 3100 | 15 (10) | 200 @b+10, 8x100 @b+5 (Pull set) 200 @b+5, 6x100 @b 200 @b, 4x100 @b-5 200 @b-5, 2x100 @b-10 200 @b+30, 1x100 fast |
descending interval |
| 200 | 200 | 1600 | base | 8x200 odd=broken* even=d2-8 straight *1=50/50/100 3=50/100/50 5=100/50/50 7=100/100 |
200s broken |
| 200 | 200 | 1800 | base | 9x200 1=Pull 2=Pull, broken @100, 1st 100=stroke count, 2nd=mod 3=Pull, broken @50s, alt stroke count / mod 4=Pull, broken @25s 5-9=Swim, broken @100&150, 100ez, 50 build, 50 hard |
200s broken |
| 200 | 200 | 2000 | base | 4x200@b 3x200@200-5 2x200@200-10 1x200fc desc by set | 200 ladder |
| 200 | 200 | 2000 | base | 2x5x200 d1-3, ez4, hard5 | 200s |
| 200 | 200 | 2000 | base | 5x200 - 1=7e1b 2=eb 3=1e3b 4=3e1b 5=b* 5x200 - 1=7b1f 2=bf 3=1b3f 4=3b1f 5=f *b=build=2strokesEZ / 2f / 2e / 4f / 2e / 6f / 2e /8f |
|
| 200 | 200 | 2000 | base | 4x200 @hr=220-age-30 3x200 @hr=220-age-20 2x200 @hr=220-age-10 1x200 @hr=220-age |
|
| 200 | 200 | 2400 | 0 (10) | 3x4x200 > set1@b, 2@b-5, 3@b-10 > set1 3@b,1@b-10, set2 2@b,2@b-10, rest set3 1@b,3@b-10 > all @b - set1 3e1h, set2 2e2h, set3 1e3h |
200 base work |
| 200 | 200 | 2400 | -10 | 3x200 @200b+5, 1x200 @200b-15 2x200 @200b+5, 2x200 @200b-15 1x200 @200b+5, 3x200 @200b-15 or @b+10, @b |
200s |
| 200 | 200 | 2400 | base | 4x3x200 set1=steady set2=desc steady to strong set3=hold strong set4=desc strong to fast |
Cynthia's set |
| 200 | 200 | 3200 | base | 4x4x200 > set1=3e/1h set2=2e/1h set3=1e/3h set4=4h > set1@base, set2@200base-10, set3@base, set4@b-20 |
200 reps |
| 250 | 50 | 2000 | base | all together by time with :15 rest between 4x1:00 free, 2:00, 4x1:30 stroke, 3:00, 3x2:00 free, 4:00, 4x1:30 stroke, 3:00, 4x1:00, kick 5:00 (:30 hard/:10 easy) (45 min Total time) |
together workout timed swims |
| 250 | 50 | base | Stop at whistle. Repeat to same point 2@3:30 +:30 recovery to pool end 6x50 @:45 4x2:30 +:30 6x50 @:45 6x1:30 +:30 |
swim by time | |
| 250 | 150 | 3000 | base | Pull 4@3:30 Swim 3@3:40, 1@3:15 2@3:40, 2@3:15 |
200S together |
| 275 | 25 | 1650 | base | 12,11,10,9,8,7,6,5,4,3,2,1 = 78 (1950) 11,10,9,8,7,6,5,4,3,2,1 = 66 (1650) 8,7,6,5,4,3,2,1 = 36 (900) 1,2,3,4,3,2,1 = 16 (400) 4,3,2,1 = 10 (250) |
cumulative ladders |
| 300 | 25 | 1950 | Pull the sleigh - 3x300 drafting (every 50) The 12 days of Christmas: 300 - 12 drummers: 2X150 (150 easy,150 strong) 275 - 11 pipers: 275 Fast 250 10 lords 5X50 d 1-5 225 9 ladies 3X75 (25 easy, 50 fast) 200 8 maids 200 Strong 175 7 swans 175 Fast 150 - 6 geese 2X75 (75 easy, 75 fast) 125 - 5 golden rings 5X25 Kick --> BREAK 100 4 calling birds 100 b-10 75 3 French hens 75 easy 50 2 turtle doves 50 fast 25 1 partridge 25 easy |
12 days of xmas good Christmas set (see also IM Sets) | |
| 150 | 150 | 1800 | 12x150 - 125 Fr / 25 special stroke: 1. sidestroke 2. elementary back (br kick, pull up out down) 3. underwater breast 4. trudgeon crawl (crawl with sidestroke kick) >>break 5. Fly with breast kick 6. Back scull with synchro swimming leg straight up 7. Br pull with Fly kick 8. head high Free >>break 9. Fly 10. Back 11. Breast 12. Free |
12 days of xmas | |
| 300 | 25 | 1960 | base | 300 2x150 4x75 200 2x100 4x50 100 2x75 8x25 |
ladder |
| 300 | 25 | 3900 | base | Ironman: meters: 3x300 6x200 9x100 12x50 12x25 yards: 3x300 7x200 10x100 11x50 15x25 |
2.4mi=3863m= 4224y |
| 300 | 25 | base | 4x(3x100 steady, 2x25 kick, 300) descend 300s | good distance | |
| 300 | 50 | 1800 | base | 300 @b steady, 100 broken*, rest :30 250 @b steady, 100 broken*, rest :30 200 @b steady, 150 broken*, rest :30 150 @b steady, 200 broken*, rest :30 100 @b steady, 250 broken*, rest :30 050 @b steady, 300 broken* *broken swims = Vertical Kick 10 secs at wall before final 50m. Kick 5 secs hands out / 5 secs elbows out. The point is to have a strong finishing kick. |
broken with wall kicks |
| 300 | 50 | 1950 | base | Warm 2x150 Pull, 2x150 Ba/Br/Fr, 2x150 Pull Swim 3x(300, 200, 100, 50) descend by distance 50's are round 1 = Br, 2 = Ba, 3 = Fl |
little stroke |
| 300 | 50 | 2000 | base | 5x50 @b, 100 @b+10, 150 fast 4x50 @b, 100 @b+10, 200 fast 3x50 @b, 100 @b+10, 250 fast 2x50 @b, 100 @b+10, 300 fast |
distance ladder |
| 300 | 50 | 2000 | base | 4x50 d1-4, 4x100 d1-4 start at 2nd 50 pace, 2x200 d1-2 start at 2nd 100 pace, rest 3x100 d1-3, 2x200 d1-2 start at 2nd 100 pace, 1x300 drain the tank |
double descend steps |
| 300 | 50 | 2100 | 0 (5) | 3x(300 @b, 200 @b-10, 100 @b-10, 2x50 @1:00) | aerobic |
| 300 | 50 | 2100 | base | 3x(2x50 kick, 3x100 d1-3, 300 ns) | Nate kick/swim |
| 300 | 50 | 2150 | base | 300 @b steady, 50 strong, wk*, 50 fast, rest :30 250 @b steady, 50 strong, wk*, 50 fast, rest :30 200 @b steady, 100 strong, wk*, 50 fast, rest :30 150 @b steady, 150 strong, wk*, 50 fast, rest :30 100 @b steady, 200 strong, wk*, 50 fast, rest :30 050 @b steady, 250 strong, wk*, 50 fast *wk = wall kick 5 sec easy + 5 sec fast = 10 sec The point is to have a strong kick home |
|
| 300 | 50 | 2400 | base | 4x(50, 100, 150, 300) set1:e,mod,ns,fast set2:e,ns,ns,fast set3:e,ns,fast,fast set4:e,fast,fast,fast |
neg split |
| 300 | 50 | 2400 | base | 300 neg split, 2x150 hold split 300 neg split, 3x100 hold split 300 neg split, 4x75 hold split 100 easy, 300 fast |
|
| 300 | 50 | 2500 | base | 3x300 d1-3 4x200 d1-4 5x100 d1-5 6x50 d1-6 |
distance steps |
| 300 | 50 | 2650 | base | 4x(50 hard, 300 steady, 200 moderate, 100 strong, no rest) Rest, 50 intense |
descend effort repeats |
| 300 | 50 | 3250 | base | Pull 5x300 (desc 1-3, ez4, fast5) Swim 5x200 (desc 1-3, ez4, fast5) 5x100 (desc 1-3, ez4, fast5) Kick 5x50 (desc 1-3, ez4, fast5) |
d1-3, ez4, fast5 |
| 300 | 50 | 3000 | base | 300 Pull @base, 6x50 swim @b desc 1-3 300 Pull @b+05, 4x75 swim @b desc 1-4 300 Pull @b+10, 3x100 swim @b desc 1-3 300 Pull @b+15, 2x150 swim @b desc 1-2 300 Pull @b+20, 1x300 Full Commitment |
pull/swim |
| 300 | 50 | 3000 | base | 300 Pull or Swim @b+20, 6x50 alt ez/fast Fr @b 300 Pull or Swim @b+15, 6x50 alt ez/fast 25stk/25fr @b+10 300 Pull or Swim @b+10, 6x50 alt ez/fast Fr @b 300 Pull or Swim @b+05, 6x50 alt ez/fast kick @b+20 300 Pull or Swim @base, 6x50 alt ez/fast Fr @b |
Sickie aerobic |
| 300 | 50 | 3300 | 10 (0) | Pull 3x100 steady @b, 50 ez @1:00 3x200 d1-3 @b, 50 ez @1:00 Swim 3x300 d1-3 @b, 50 ez @1:00 3x100 d1-3 @b+5, 50 ez @1:00 3x200 d1-3 @b+5, 50 ez @1:00 3x100 d1-3 @b+10,50 ez |
descend |
| 300 | 75 | 2700 | base | 300, 2x150, 4x75 2x150, 4x75 4x75 300, 2x150, 4x75 |
300 ladder w/ bonus round |
| 300 | 100 | 1800 | 5 (5) | 3x(300 200 100) *c=set1@+5 set2@b set3@-5 *c=descend by set, steady base, steady within set |
Cynthia's set |
| 300 | 100 | 1800 | base | 3x(3x100 d1-3, 300), or 3x(300, 3x100 d1-3) |
desc to 300 |
| 300 | 100 | 1800 | base | 300 ns, 3x100 hold split, 300 hold split, 3x100 d1-3 from split, 300 hold descend, 3x100 d1-3 | descend steps |
| 300 | 100 | 1800 | 0 (10) | 300, 4x100 @b+5, 4x100 @b, 4x100 @b-5, break, 300 | open water train |
| 300 | 100 | 1800 | base | 2x(300 easy, 300 neg split, 3x100 desc 1-3) | |
| 300 | 100 | 2000 | base | 300 2x200 3x100 (300=ns 200=hold last 150, 100=d1-3 from 200) 2x200 3x100 (200=hold last 100, 100=d1-3 from 200) 3x100 (hold last 100) |
desc challenge |
| 300 | 100 | 2000 | b (15) | 100 @b+5, 300 @b-15, 100 @b+10 rounded to :30 100 @b+5, 250 @b-15, 100 @b+10 rounded to :30 100 @b+5, 200 @b-15, 100 @b+10 rounded to :30 100 @b+5, 150 @b-15, 100 @b+10 rounded to :30 100 @b+5, 100 @b-15, 100 @b+10 rounded to :30 |
desc like a rock |
| 300 | 100 | 2000 | base | 4x300 3x200 2x100 | steps |
| 300 | 100 | 2000 | base | 1x300 moderate, 2x200 strong, 3x100 fast 3x100 moderate, 2x200 strong, 1x300 fast |
|
| 300 | 100 | 2100 | base | 300 steady, 3x100 desc 1-3, 3x100 steady, break 300 fast, 3x100 desc 1-3, 3x100 steady, break 300 best effort |
active recovery |
| 300 | 100 | 2100 | b (5) | 4x100 @b+05, 300 neg split 4x100 @base, 300 neg split 4x100 @b-05, rest :30, 300 fast |
100s and 300s |
| 300 | 100 | 2200 | 5 (5) | 2x(2x100 @b+5, 2x200 @b, 2x300 @b-5) | ascd dist/desc b |
| 300 | 100 | 2400 | 5 | Set 1: 100 (25 f), 200 (all f), 300 ( 75 f) Set 2: 100 (50 f), 200 (150 f), 300 (150 f) Set 3: 100 (75 f), 200 (100 f), 300 (225 f) Set 4: 100 (fast), 200 ( 50 f), 300 (all f) |
Fartlek ladder |
| 300 | 100 | 2400 | base | 3x300 desc 1-3, 3x100 fast 3x200 desc 1-3, 2x100 fast 3x100 desc 1-3, 1x100 fast |
Good, 1/2 in 1st round |
| 300 | 100 | 2400 | base | 2x300 steady, 2x200 mod, 2x100 fast 2x100 steady, 2x200 mod, 2x300 fast |
distance ladder |
| 300 | 100 | 2400 | b (10) | 2x(300@+5, 200@b, 100@-5, 2x150@+5, 2x100@b, 2x50@-5) |
Sean Swain |
| 300 | 100 | 2700 | 5 (5) | 3x(6x100 @b-5 +5 -5 +5 -5 +5, 300 strong) | Cynthia's set |
| 300 | 100 | 3000 | base | Pull 100 150 200 250 300 Swim 2x100 steady, 100 fast 2x100 steady, 150 fast 2x100 steady, 200 fast 2x100 steady, 250 fast 2x100 steady, 300 fast |
steps 100-300 |
| 300 | 100 | 3000 | 5 (5) | 100, 300, 3x200 @b+5 200, 100, 3x300 @b 300, 200, 3x100 @b-5 |
Cynthia lc build best length, confusing order |
| 300 | 100 | 3000 | 5 (5) | 1x100, 1x200, 3x300 @b+5 1x100, 3x200, 1x300 @b 3x100, 1x200, 1x300 @b-5 |
Cynthia lc build first round too long |
| 300 | 100 | 3000 | 5 (5) | 1x300, 1x200, 3x100 @b+5 1x300, 3x200, 1x100 @b 3x300, 1x200, 1x100 @b-5 |
Cyntia lc build original - last round too long |
| 300 | 100 | 3000 | base | P 2x400, S 3x300, 4x200, 5x100 | steps |
| 300 | 100 | 3300 | base | Pull 2x500 (1=no paddles, 2=paddles) Swim 7x100 telephone breathing eg 704-3922 = breathe every 7 1st 100 5x200 breathe every 5 2x300 breathe every 3 |
breath control |
| 300 | 100 | 4800 | b (10) | 300 @b, 3x300 @b Pull 300 @b, 3x300 @b Swim 300 @b, 3x300 @b-5 300 @b, 3x300 @b-10 |
|
| 300 | 150 | 1800 | base | 2x {4X150, 300 neg split, each 150 where last ended | desc neg split |
| 300 | 150 | 1800 | 5 | 300 e, 150 m, 150 f 150 e, 300 m, 150 f 150 e, 150 m, 300 f |
build to 300 fast |
| 300 | 150 | 2250 | base | 300, 2x150 300, 3x150 300, 4x150 |
distance |
| 300 | 200 | 3100 | base | 3x(2x200, 300 fast) | |
| 300 | 300 | 1800 | base | 6x300 d1-4, 5ez, 6intense or d1-3 4-6 | 300s |
| 300 | 300 | 2100 | base | 3x300 @b easy, moderate, strong 3x300 @b strong, moderate, easy 300 Fast - best effort of the day |
300s |
| 300 | 300 | 2700 | base | 3x3x300 set1=pull 2=neg split 3=d1-3 | good set |
| 300 | 300 | 2900 | base | Pull 300 last 25 fast, 300 last 50 fast, 300 last 100 fast, 100 easy, break Swim 300 middle 50 fast, 300 middle 100 fast, 300 middle 200 fast, 100 easy, break 300 first 50 fast, 300 first 100 fast, 300 first 200 fast, 100 easy |
|
| 350 | 150 | 2800 | 5 (10) | 2@4:05, 2@3:55, rest, 2@4:00, 2@3:50 | distance |
| 400 | 25 | 2950 | 5 | 25 50 75 100 125 150 175 200 @5 rest = 900 50 100 150 200 250 300 @10 rest = 1050 100 200 300 400 @15 rest = 1000 |
Huxley workout |
| 400 | 25 | 1800 | 10 (5) | 100 @b-5, 50 @b+10, 4x50 @b fast 200 @b-5, 50 @b+10, 2x100 @b fast 300 @b-5, 50 @b+10, 8x25 @b fast 400 @b-5, 50 @b+10, 1x200 @b fast |
|
| 400 | 25 | 2000 | base | 400, 4x100 300, 4x75 200, 4x50 100, 4x25 hold b-5 for distance, faster for short |
ladder 400-25 |
| 400 | 25 | 2000 | base | 100 200 300 400 4x100 4x75 4x50 4x25 | Sean Swain |
| 400 | 25 | 2100 | base | 6x75 desc 1>3,4>6, 50 @+15 easy, 200 fast 6x50 desc 1>3,4>6, 100 @+15 easy, 300 fast 6x25 desc 1>3,4>6, 150 @+15 easy, 400 fast |
short/easy/long |
| 400 | 25 | 3200 | base | 400p, 2x200, rest 400p, 4x100, rest 400p, 8x50, rest 400p, 16x25 |
pull/swim |
| 400 | 50 | 1600 | base | 1x400 neg split 2x200 hold 400 pace 4x100 desc 1-4 8x50 alt ez/hard |
distance ladder |
| 400 | 50 | 1800 | base | 50 easy, 100 steady, 50 easy, 400 steady 50 easy, 100 strong, 50 easy, 400 strong 50 easy, 100 fast, 50 easy, 400 fast |
|
| 400 | 50 | 1900 | base | Pull 100 200 300 50 150 250 Swim 50 ez, 300 mod, 150 fast 250 ez, 400 mod, 200 fast 100 ez, 350 fast |
random order |
| 400 | 50 | 2000 | base | 400 neg split, 2x50 hold split, break 300 neg split, 4x50 hold split, break 200 neg split, 6x50 hold split, break 100 neg split, 8x50 hold split |
Kirsten 5x500 |
| 400 | 50 | 2000 | base | 8x50, 100 neg split to 50 speed 6x50, 200 neg split to 50 speed 4x50, 300 neg split to 50 speed 2x50, 400 neg split to 50 speed |
|
| 400 | 50 | 2000 | base | 1x400 fast, 8x50 recovery 2x200 fast, 8x50 recovery 4x100 fast |
Sean Swain |
| 400 | 50 | 2000 | base | 2x 50 moderate, 100 fast, 2x100 moderate, 200 fast, 2x150 moderate, 300 fast, 2x200 moderate, 400 fast |
|
| 400 | 50 | 2000 | base | 50 easy, 50 stroke, 50 easy, 100 fast 50 easy, 50 stroke, 100 easy, 200 fast 50 easy, 50 stroke, 200 easy, 400 fast 50 easy, 50 stroke, 100 easy, 200 fast 50 easy, 50 stroke, 50 easy, 100 fast |
ladder |
| 400 | 50 | 2100 | base | 3x50, 200, 3x100, 400 3x100, 400, 3x50, 200 |
distance double ladder |
| 400 | 50 | 2250 | base | 400 Pull, 2x300 Fr, 3x200 Fr/IM/Fr, 4x100 K, 5x50 d1-5 |
stepladder |
| 400 | 50 | 2500 | base | 400 50 300 50 200 50 100 50 300 50 200 50 100 50 200 50 100 50 100 50 --> 50's = stroke, all else = Fr |
Joe's ladder |
| 400 | 50 | 2900 | base | Pull 100, 50 ez, 150, 50 ez, 200, 50 ez, 250 Swim 300, 50 ez, 200, 50 ez, 150, 50 ez, 100, 50 ez 100, 50 ez, 200, 50 ez, 300, 50 ez, 400 Descend each set, 50 ez @b+10, rest @100 base-5 |
good set chutes&ladders |
| 400 | 50 | 3100 | base | 400, 4x(5x100, 1x50), 400 | dist build dist |
| 400 | 50 | 3200 | 20 (05) | 2x400 @b pull 4x200 @b+20 odd=fast, even=easy 8x100 @b+20 free test set 16x50 (4@b+5, 4@b, 4@b-5, 4@b+10) |
Terry Martin 4x800 |
| 400 | 100 | 1400 | base | 400, 100k, 300, 100k, 200, 100k, 100, 100k | |
| 400 | 100 | 1800 | base | 400 steady, 2x50 build, 100 fast 300 steady, 2x50 build, 100 fast 200 steady, 2x50 build, 100 fast 100 steady, 2x50 build, 100 fast |
aerobic dist |
| 400 | 100 | 1800 | base | 100, 200 steady 200, 200 strong 300, 200 fast 400, 200 sprint |
descend by set |
| 400 | 100 | 1800 | base | 400 @mhr-50, 1x100 @mhr-5 400 @mhr-50, 2x100 @mhr-5 400 @mhr-50, 3x100 @mhr-5 |
heart rate |
| 400 | 100 | 1800 | base | 2x(400, 3x100 d1-3, 200 at last pace) | |
| 400 | 100 | 1900 | base | 100 (first 50 strong), 400 Strong 100 (middle 50 strong), 2x300 ? 100 (last 50 strong), 2x200 ? 100 (easy recovery), 2x100 Fastest |
|
| 400 | 100 | 2000 | base | 4x100, 3x200, 2x300, rest, 1x400 descend by set | ascending dist |
| 400 | 100 | 2000 | base | 400, 4x100, rest :30, 400, 4x100, rest, 400 | distance 400s |
| 400 | 100 | 2000 | base | 1x400, 2x200, 4x100 d1-4, 2x200 1x400 | Pease Wed fave |
| 400 | 100 | 2000 | base | 400, 4x100 @b+5, 4x100 @b, 4x100 @b-5, break, 400 | distance desc |
| 400 | 100 | 2000 | base | 400 neg split, 2x200 hold split, break 300 neg split, 2x150 hold split, break 200 moderate, 2x100 fast 100 easy, 2x50 sprint |
distance ladder |
| 400 | 100 | 2000 | base | 400 300 200 100 400 300 200 100 | distance ladder |
| 400 | 100 | 2000 | base | 400 300 200 100 300 200 100 200 100 100 |
distance ladder |
| 400 | 100 | 2000 | base | 400 300 200 100, rest 1, 100 200 300 400 | distance ladder |
| 400 | 100 | 2000 | base | 400 steady, 3x100 steady, 100 fast 200 steady, 2x100 fast 100 steady, 3x100 strong, 400 fast |
distance ladder |
| 400 | 100 | 2000 | base | 400, 4x100 300, 3x100 200, 2x100 100, 1x100 *descend by set, or *steady distance & descend 100's, or *hold base for distance, descend base for 100s *Neg split dist, hold 2nd half for 100s *Reverse either or both columns *Swap columns *Swap cols & desc 100s to pace to hold for dist |
distance ladder |
| 400 | 100 | 2000 | base | 4x(75 easy, 50 build, 25 fast, rest, 400 draft fast) | draft 400s |
| 400 | 100 | 2000 | base | 400 2x300 3x200, rest, 4x100 | Jeff P favorite |
| 400 | 100 | 2000 | base | 400 2x200 400 4x100 400 | Neg split 400s |
| 400 | 100 | 2000 | 10 (05) | 1x100 @b+10, 100 fast 2x100 @b+5, b+10, 200 fast 3x100 @base, b+5, b+10, 300 fast 4x100 @b-5, b, b+5, b+10, 400 fast |
good ascending set |
| 400 | 100 | 2000 | base | 400 drill, 100 fast, break 300 drill, 200 fast, no break 200 drill, 300 fast, break 100 drill, 400 fast drill = stroke count 1st 2 lengths; -2 last 2 lengths |
|
| 400 | 100 | 2000 | base | 400 moderate, 100 strong 300 moderate, 200 strong 200 moderate, 300 strong 100 moderate, 400 strong |
|
| 400 | 100 | 2000 | base | 400 @b+10, 300 @b+5, 200 @b, 100 @b-5 300 @b+5, 200 @b, 100 @b-5 200 @b, 100 @b-5 100@b-5 |
Bret's ladder |
| 400 | 100 | 2000 | base | 100 100, 200 100, 200, 300 100, 200, 300, 400 |
ladder |
| 400 | 100 | 2100 | base | Pull 3x100, 2x150, 300 Swim 4x100, 2x200, 400, break 2x250, 500 |
distance ladder |
| 400 | 100 | 2200 | base | 400 @b, 1x100 @b-5, 50 recovery kick @1:10 300 @b, 2x100 @b-5, 50 recovery kick @1:10 200 @b, 3x100 @b-5, 50 recovery kick @1:10 100 @b, 4x100 @b-5, 50 recovery kick @1:10 |
distance ladder |
| 400 | 100 | 2400 | base | 3x(400, 4x100 d1-4) | 400s & 100s |
| 400 | 100 | 2400 | base | 1x400, 2x200, 4x100 (pull) 4x100, 2x200, 1x400 (swim) |
distance ladder |
| 400 | 100 | 2800 | 5 (5) | 200 pull build by 50, 3x100 @b-5 300 pull build by 75, 6x100 @b desc 1-3 400 pull build by 100, 9x100 @b+5 desc 1-3 |
descend aerobic |
| 400 | 100 | 3000 | base | 2x400 3x300 4x200 5x100 | double descend |
| 400 | 200 | 2100 | base | 400 timed, 100 recovery, 8x200 @b hold 400 pace | Cynthia's bother |
| 400 | 200 | 2100 | base | 400 e, 200 m, 100 f 100 e, 400 m, 200 f 200 e, 100 m, 400 f |
4 2 1 rotation |
| 400 | 200 | 3000 | base | 400 steady, 2x200 ns 400 strong, 2x200 ns 400 fast |
|
| 400 | 200 | 3200 | base | 400 ez, 3x(4x200 d1-4 @200b+5), 400 hard | long on long |
| 400 | 400 | 2000 | base | 5x400 d1-5 | |
| 400 | 400 | 2400 | base | 2x3x400 set1=broken w/:10 @200, set2=broken w/:05 @100 | 400s |
| 450 | 175 | 3000 | base | Pull 1xlong @5:00, 3xshort @2:00 d1-3, rest 1:00 Swim 1xlong @5:00, 3xshort @2:00 d1-3, rest 1:00 Swim 1xlong @5:00, 3xshort @1:55 d1-3, rest 1:00 Hard 1xlong @5:00, 3xshort @1:50 d1-3, rest 1:00 Easy 1xlong @5:00, 3xshort @2:10 1:07 long=425, short=175 1:15 long=400, short=150 1:20 long=350, short=150 1:35 long=325, short=125 1:40 long=300, short=100 2:00 long=250, short=100 2:10 long=225, short=75 2:30 long=175, short=75 |
together sendoff long & short |
| 500 | 25 | 2900 | base | 1x500 Kick 1x400 Pull 2x300 Pull 3x200 IM, Fr, IM 4x100 descend 1-4 5x50 e / f / e / f / f 6x25 Fr, Ba, Fr, Br, Fr, Fl |
|
| 500 | 50 | 1950 | base | 3x(100 handicap, 50 easy, 250-500) | handicap |
| 500 | 50 | 3800 | base | 1x500 Fr, 2x400 P, 3x300 Fr, 4x200 alt Fr/IM, 5x100 K, 6x50 d1-3,4-6 |
stepladder |
| 500 | 100 | 2000 | base | Super 500: 2x(5x100, 500) 5x100 = same pattern as 500 500 = 100ez / 25h/75e / 50h/50e / 75h/25e / 100h |
500s |
| 500 | 100 | 2100 | b 15 | 500 neg split @b, 3X100 Fast @b + 15 400 neg split @b +5, 3X100 Fast @b + 15 300 neg split @b +10, 3X100 Fast @b + 15 |
|
| 500 | 100 | 2900 | base | 500 fast, 400 steady, 300 fast, 200 steady, 100 fast, 200 steady, 300 fast, 400 steady, 500 fast |
Sat distance |
| 500 | 100 | 2900 | base | Pull 500 300 100 Swim 100 300 500 descending, 100 easy Test 10 x 100 @b+20 hold best average |
test set 100s |
| 500 | 200 | 2300 | b+20 | 200 300 400 500 400 300 200 | distance |
| 500 | 500 | 1500 | 30 | 3x500 d1-3 or 1=(1st length 1 fast stroke then easy, 2nd length 2 fast/easy, ) 2=(1st length easy count strokes fast turn, each length then reduce 1 easy stroke and replace with fast) 3=fast |
|
| 500 | 500 | 3500 | 30 | 7x500 1=Pull 2-4=descend 5=Pull 6=steady 7=fast | |
| 550 | 50 | 1900 | base | 550, 450, 350, 250, 150, 100, 50 | ladder |
| 600 | 50 | 2600 | base | 2x(2x50 Kick, 3x100 desc 1-3, 300 neg split, 600) | distance |
| 600 | 50 | 6300 | rest | 600 Fr @ 65% intensity stretch - 5 min 8x50 - explode 15m/ez 35m, @1:45. Speed development set. Easy 200 swim halfway stretch - 5 min 6x100 IM @2:45 75% intensity 300 ez pull recovery 24x100 @1:50 anaerobic threshold pace Cool down 500m easy |
Aussi 3 hour workout |
| 650 | 300 | 650 | base | 650-300 Fartlek Set in 8:00 650 (1:14): 4e/1h/3e/1h/2e/1h/1e/1h/1e/2h/1e/3h/1e/4h 600 (1:20): 4e/1h/3e/1h/2e/1h/1e/2h/1e/3h/1e/4h 550 (1:27): 4e/1h/3e/1h/2e/2h/1e/3h/1e/4h 500 (1:36): 4e/1h/3e/2h/2e/3h/1e/4h 450 (1:47): 4e/1h/3e/1h/1e/3h/1e/4h 400 (2:00): 3e/1h/2e/1h/1e/1h/1e/2h/1e/3h 350 (2:17): 4e/1h/3e/2h/1e/3h 300 (2:40): 3e/1h/2e/2h/1e/3h |
Fartlek |
| 800 | 100 | 2200 | base | 50ez, 200 draft, 50e, 300d, 50e, 500d, 50e, 800d | |
| 800 | 100 | 3200 | base | P 8x100, S 4x200, 2x400, 1x800 | ladder |
| 800 | 100 | 2800 | 10 (0) | 2x100 @b+10 easy, 200 hard 2x200 @b+10 easy, 400 hard 2x400 @b+10 easy, 800 hard |
Kalyn Keller set GOOD LC SET 2004 Olympics: |
| 800 | 200 | 2600 | base | 200 ez, 200 fast, 400, 200 fast, 500, 200 fast, 800 | sickie distance set |
| 800 | 800 | 2400 | base | 3x800 d1-3 | distance |
| 1000 | 50 | 3400 | base | 1x1000, 7x200 (ez1-2,d3-5,e6,f7), 7x100(same), 6x50 | July 4 1776 |
| 1000 | 100 | 1900 | base | 100 easy, 200 mod, 300 fast, 200 mod, 100 easy 1000 full commitment, or 10x100 @+15 best effort |
1000 |
| 1000 | 1000 | 1000 | base | 1000 - 200e 50f/150e 100f/100e 150f/50e 200f | super 1000 |
| 1500 | 100 | 3000 | base | Pull 500, 400 Swim 300, 200, 100 Challenge 1500 (or 15x100 @b+10 hold b-10) |
|
| 1500 | 100 | 3100 | base | 100 200 300 400 300 200 100 all negative split 1500 broken with 5 seconds: 500 400 300 200 100 |
Encinitas Y fav |
| 1650 | 50 | 1650 | base | Ways to swim a 1650: 1650 straight 600 400 300 200 100 50 2x800 d1-2, 50 1x400, 2x300, 3x200, 1x50 6x225, 3x450, 2x825, or 11x150 300, 7x150, 300 16x100 @b+:10, hold b-:10, 50 fast 11 10 9 8 7 6 5 4 3 2 1 100, 4x50, 400, 100, 3x50, 300, 100, 2x50, 200 |
1650 variations |
| 7x200 broken with 5 secs at 50s & 100s, rest 20 between: 200 - broken every 50, all easy 200 - 50e / 50e / 100f 200 - 50e / 100f / 50e 200 - 100f / 50e / 50e 200 - broken every 50, all fast, get time & subtract 15 secs 200 - straight, all easy 200 - straight, all fast, beat #5 time |