swim sets

[mon-goose]

anyone keen to share some of their swim sets?

 

900 Easy

400 Pull

250 (25 fly / 25 breast)

125 backstroke

125 free

400 fast

300 easy

200 (4x50 sprint)

300 moderate

1000 easy

 

total 4000m

[mon-goose]

1500 easy

 

50 fast 50 slow

2x50 fast 50 slow

3x50 fast 50 slow

4x50 fast 50 slow

5x50 fast 50 slow

 

500 easy

 

total 2500m

[Disylizzy]

Oooh, good idea! I'll post mine when I get home!

[mon-goose]

1000 easy

 

(100 easy

2x75 faster

3x50 faster

4x 25 fast)

repeat twice

 

1000m easy

 

Total 3000m

[mon-goose]

1500 easy

200 (25backstroke/25 kick)

300 (6x50 sprint)

100 (25backstroke/ 25 kick)

400 easy

 

total 2500m

[mon-goose]

1x1500 easy

10x100 fast on 2min

500 easy

 

Total 3000m

[mon-goose]

500 easy

5x50 fast on 1 min

200 easy

5x100 fast on 2min

100 easy

400 fast as possible

600 easy

 

total 2550m

[Face Plant]

Loosen: 500m , 125m easy / 25m sprint, 100m easy / 25m sprint, 75m easy / 25msprint, 50m aesy / 25m sprint

25m easy / 25m sprint rest 5 secs after easy swims / 10secs after sprint

set 1 : 6x200m crawl swimming with paddles on 3 mins or 30secs rest (concentrate on distance per stroke and strong kick)

set 2 : 12x50m kick on 60 secs, (fast pace)

set 3 : 5x300m IM on 5mins or 45 secs rest. Odd IM's 100m fly / 50m back / 100m breast / 50m cr

EVEN IM's 50m fly / 100m back / 50m breast / 100m cr

Loosen : 200m easy drills

[mon-goose]

somehow there is two swim set discussions. don't know how that happened and can someone combine them

[Sidekick Racer]

set 1 : 6x200m crawl swimming with paddles on 3 mins or 30secs rest (concentrate on distance per stroke and strong kick)

What do you mean "on 3 mins"? So you swimming 1.30 100s and resting 30 seconds? Or swimming 1.15 100s and resting 30 seconds?

[mon-goose]

every 3min, from the time you start your 1st 200m, you start your next 200m

 

So if you take 2m30 for the 1st 200m then you have 30s rest.

if you take 2m45 for the 200 then you only have 15s rest.

 

So it's a trade off, the faster you go the more time you can rest but you'll also be more tired

[kennyg]

Heres one:

 

30 x 200m on 3:15

 

6000m

 

or the good old

100 x100 on 2mins

 

10 000m (be prepared to not do anything else the rest of the day)

 

Those are the sets imprinted in my mind, that the coach thought would be fun.

 

 

Current triathlon base sets, 2 sessions per week:

 

100m easy

2 x 500 @7mins

4 x 200 @3mins

8 x 100 @2mins

 

4 x 50 @ 2 mins sprints

300 kick

300 pull

300 scull

100 easy

 

Second:

300 easy

10 x 100m IM 2:30

5 x 200 @ 3mins

10 x 50 @ 45 sec

10 x 50 @ 1mins

 

300 Kick

300 Pull

 

[mon-goose]

this is a set I did last week and realy enjoyed it. Variation on a set I found on http://gordsswimlog.blogspot.com/

 

500 easy

150 kick

150 breaststroke

200 (8 x25 fast)

1000 = 5 x (75 easy 75 fast 50 easy)

1000 = 2 x (250 pull 250 free)

900 = 3 x (100 breast / 100 back / 100 free)

100 easy

[davem]

Haha. You okes are clearly in a different league to us mere mortals.

 

100x100 on 2mins. Madness I tell you.

[mon-goose]

The really 100m set is

 

100x100x100 - every 1m40s

 

there's no ways I could do it

[mon-goose]

another 4000m set I did last night

 

500 / 100 / 450 / 100 / 400 / 100 / 350 / 100 / 300 / 100 / 250 / 100 / 200 / 100 / 150 / 100 / 600

 

The 100's are fast and others are normal freestyle speed. Rest between the sets as you fell. Did mainly freestyle and the odd breaststroke towards the end as I felt tired. Also through a little backstroke into the last 600