# The Average Set Thread

loneswimmer
Admin

We've got the Animal Set Thread.

We've got the Lunchtime Set Thread.

So I guess we could use a thread for the sets in between, the ones most of us do, most of the time. Let's say one to two hours or 2.5 hours if you need, but it'll likely be more about distances, 3 to 7k.

It would be nice to build a repository of main sets for ourselves, rather than going elsewhere, for those who don't write their own sets.

We've got the Lunchtime Set Thread.

So I guess we could use a thread for the sets in between, the ones most of us do, most of the time. Let's say one to two hours or 2.5 hours if you need, but it'll likely be more about distances, 3 to 7k.

It would be nice to build a repository of main sets for ourselves, rather than going elsewhere, for those who don't write their own sets.

## Comments

400 fist

400 f/c e.z

400 paddles

200 b/c

[Pre-main]

400 f/c 20 secs Rest Interval

200 f/c 15 secs R.I.

400 f/c 30 secs R.I.

200 f/c 10 secs R.I.

[Main]

4 x 400s, descending as:

[1] 400 x BASE 100 time,

[2] 400 x BASE 100 time minus 10 secs

[3] 400 x BASE 100 time minus 20 secs

[4] 400 x BASE 100 time minus 40 secs

60 secs R.I.

4 x 100 BASE 100 time minus 10 secs

[Cool]

400 b/c

Total 5000m

I stole a bit of this from @owenswims93 this morning.

Is it smthg like, the average time you can hold a 100 in the set 10x100???

But just so I understand: if I swim 10x100 taking exactly :10 rest between each one (rest totaling :90) in 16:30, is my 100 BASE 1:39 (16:30/10)? or 1:30 ((16:30 minus :90)/10)?

For this you need to test your 400 and 200 metre best times. Do that on a different day.

Then you work out your Critical Swim Speed, (CSS).

Do this by dividing 200 by your time for your 400m, minus your time for 200m: {200/T400-T200}.

That's your CSS in metres per second.

Divide 100 by this to get your CSS time for 100m.

You WILL need a warmup. Then the Red Mist is 10x400s descending

4x400 at CSS plus 6 seconds per 100m,

3x400 at CSS plus 5 seconds per 100m,

2x400 at CSS plus 4 seconds per 100m,

1x400 at CSS plus 3 seconds per 100m,

+ swim down.

Ideally it's a rolling set, no break between each set of 400s. Do it once a week according to Paul and retest your 4000 & 200 m times each month and recalculate your CSS. Somedays it's possible, other days it's a very tough set and reminds me of @evmo's Fishburn set.

2500 free - pause - 500 back +500 free + 500 back - pause - 1000 free.

Obviously you need to include your sprint and more intensive interval trainings as well. But this is something that works for me, and it is easy to monitor progress (or not) as you will get to know your 2500 and 1000m times really well over time. The backstroke breaks up the boredom of freestyle only, & works on the biceps and forearms in direct support of your freestyle power.

http://mvgchannelswim.blogspot.com

Absolutely average sets: so average they are mundane.

100, 200 & 400 variations of a base 100 time eg:

30x100 on 1:40

5x400 on 6:40 (same as 100m time)

or

5x400 on 6:40

10x200 on 3:20

10x100 on 1:40

or

50x100 on 1:40

or

etc, etc etc

1x500 on 7:30 warm-up

6x500 broken (200, 150, 100, 50)

The swims are on 1:20 base/100 except for the 50. That is a little of a recovery swim on :50 I alternate doing each distance on the base time minus :05 as I work through each broken 500. The 1st time through the 200 is on 2:35. The 2nd time through the 150 is on 1:55 and the 3rd time through the 100 is on 1:15. The 4th time through I start again with the 200 on 2:35. My goal is to maintain a sustainable pace on the 1:20 based swims and work the minus :05 swims trying to descend the 2nd one from the 1st one.

I take a about a minute rest and then go right into a set of:

10x75 2 on 1:05, 2 on 1:00, 2 on :55, 2 on 1:00 and 2 on 1:05

10x50 2 on :45, 2 on :40, 1 on :35, 2 on :40, 2 on :45

At least a 100 cool down, but usually a 200.

4800 yds with a 100 cool down

4900 yds with a 200 cool down.

600 warm up** mixing it up w s/k/p

6x50 at pace.. whatever your pace is..

5x100 on your slow interval..

k-100 p100( I try to switch up my kicking and try to work on my alternate breathing on the pulling. If you want to pad the yardage do 200's.

S 5x100 - taking 5 sec off your initial interval

S/K

S 5x100 taking ANOTHER 5 sec off

and so on.

*****

I like this because I usually get faster the shorter the interval and I KNOW I can count to five no matter what.

I like the mixing in of kicking and pulling, it helps refresh things.

It can be adapted to 3x100 if you are seriously pressed for time and you can jack up the 100's to 10 if you want to drag it out to an "animal set".

www.suziedodsswimcoaching.com

Just want to be sure I'm not missing something.

-LBJ

w/up 3x 100 SKP x3 =900

100 IM drill

here's where I need it written down.. my brain just doesn't "take in aurally"

4 3x50 kick descend 1-3--

4x25 drill/hypoxic/drill/hypoxic and the piece de resisitance..

3x100-- your first go round pick an interval that you can BARELY make (1.35 for me) and repeat this whole thing 3 times. Each time you get to the hundreds.. you ... INCREASE the interval by 5 sec... but you are trying to go faster.

Some other stuff I forgot...

then --21x50- done in sets of 3 --- 2x50 stroke.. on a short interval and then 1x50 free on the 60. repeat...!

Last bit-- 50 pull 2x25 kick HARD.. 100 pull 2x25 kick HARD 150 pull 2x 25kick HARD..200pull 2x25 kick hard. The pulling is supposed to get faster...but by this time I was doing open turns.

Nice mix.. and pleased as punch w 2.5 hours of SWIMMING

:) :)

www.suziedodsswimcoaching.com

1000 warm-up (500 choice and 500 of a structure set. Today we did 4x125)

Main Set

500

5x100

400

5x100

300

5x100

200

5x100

100

5x100

Pick a base time per 100 that you can comfortably make allowing for about :10 seconds rest. The long swims (500,400,300,200,100) are on the base time.

The 5x100s are on:

1st 100 base minus:10

2nd 100 base plus :10

3rd 100 base minus :05

4th 100 base plus :05

5th 100 base

I used the base plus :10 and :05 as recovery swims and try to hold the same pace for everything else. Lots of rest to start on the long swims and not much rest by the last 5x100.

2x200 IM @ 4:00

6x100 f/c @ 2:00 (trying to hold under 1:20)

Repeat as many times as you want (I tend to do three these days) and lower the intervals for the 100s each time (i.e. 2:00 - 1:50 - 1:40 or 2:00 - 1:55 - 1:50 - etc. if you want more than 3 or 4k), trying to keep the same speed.

3x200s @ 2:30

200 fly @ 4:00

1min rest, repeat 4 times for a totaly of 16x200s

Complete the workout with whatever more completes your practice...my weekday workouts are about 2 hours. I did this a week or two ago so honestly I forget everything but the main set now! Typically would start with a 600 free and 600-800 drill set then some pre-set of 50s or so for another 2000-3000 before the main set.

Later in the week was 12x200s on 2:40, which is more on my base interval of 1:20...so for this workout you need to go faster than your base interval to the point you feel like you are dying at the end of the 3x200s!

2:30 (1:15 pace) could only be maintained for 3x200s. I got less than 3 seconds of rest between and was pretty much going all out for the span of a 600, then a 200 that was hard in its own right, and the entire set was 3200....so it was a good night!

LC 50m pool

[warm-up]

2 x (50 free, 50 breast)

400 pull

400 free

flippers on

2x50 6/3/6 head to side

2x50 6/3/6 head down

2x50 one-arm free (left for 50, right for 50) - breathe to stroking arm

2x50 one-arm free (left for 50, right for 50) - breathe opposite to stroking arm

2x50 fists

[main]

10x100 free on 2:00 (coming in currently ~ 1:38)

50 back, 50 breast recovery

10x 50 free on 1:00 (coming in ~ 0:48)

50 back, 50 breast recovery

4 x (400 free (last 2 often pull) on 8:00, coming in ~ 7:00, then 50 back, 50 breast recovery)

5200m and ~ 2hrs for me.

Sometimes I'll make the 100's and 50's more "sprint" than "endurance".

i.e. 100's on 2:30 coming in ~1:30, 50's on 1:30 coming in on ~0:43

Any new average sets to share?

500

2x400

3x300

4x200

5x100

I use a base 1:30 interval all the way through (no extra stops!) and try to swim faster as the distances get shorter.

500-1000 cool down, alternating back/free by 100

Hmmm...I think I'll do this one today!

500 warm-up

475

450

425

400

.

.

.

25

We did the distances ending in 00 on base. The 75 ending swims on base + :15, the 50 ending swims on base + :10 and the 25 ending swims on base +:05

Total distance is 5250, unless you miscount the 475 and do a 525 instead.

Warmup

600 free

200 pull

200 kick

Drill/stroke set

5x100 IM (fly, back, breast, free or any stroke but freestyle except the last 25), moderate effort

5x100 free - alternate 25 easy drill, 25 all out sprint

4x50 stroke - 25 drill, 25 sprint

Main Set

800 at pace

2x400, negative split 800 so the second 400 is faster than the first

4x200, descend time for each

4x100, all sprints, ~10-15 seconds rest

Cool down

200 - 400, choice

Warm up

400 free

2x200 free, pace

4x50, fast

Drill set

3x200 with fins - 50 flutter kick on side, 100 drill, 50 dolphin kick on back with ~5 sec rest between each

3x200 stroke of choice, 75 swim easy/25 drill/75 fast, 25 drill easy ~10 sec rest between each

Main Set (repeat as many times as you want. Each one works out to be 2000)

1x1000, increase speed each 200 to sprint ~10 to 20 sec rest

1x400 pace ~10 sec rest

2x200 fast

4x50, descend speed on each one to all out sprint

Cool down

To turn it into an Animal set, I usually make it 4x1000, 4x400, 4x200, 4x50 and then repeat until I am questioning my life choices.

500 warm-up

10x100

9x100

8x100

.

.

.

1x100

On the sets of even repeats take off one slow repeat and start with slow repeat. On the sets of odd repeats take off one fast repeat but start with the fast repeat. The pattern would look like:

10x100 2 on base +10, 2 on base +5, 2 on base, 2 on base -5, 2 on base -10

9x100 1 on base -10, 2 on base -5, 2 on base, 2 on base +5, 2 on base +10

8x100 1 on base +10, 2 on base +5, 2 on base, 2 on base -5, 1 on base -10

7x100 2 on base -5, 2 on base, 2 on base +5, 1 on base +10

6x100 2 on base +5, 2 on base, 2 on base -5

5x100 1 on base -5, 2 on base, 2 on base +5

4x100 1 on base +5, 2 on base, 1 on base -5

3x100 2 on base, 1 on base +5

2x100 2 on base

1x100 1 on base

The 100s average out to base when finished. We did the last 3 100s to just make the interval as a warm-down and did an easy 50 after the 6x100 and 4x100.