200 with pull buoy, band at 7/10; 15 seconds rest, 400 steady, strong swim with pull buoy, band, paddles, snorkel at 8/10. 8x250IM 1st and 5th double fly, 2nd and 6th double back, 3rd and 7th double breast, 4th and 8th double free, The 3 worst sets I ever did (all SCM). Begin with an easy five-minute warm-up, nothing hard, just relaxed swimming, building to a rate of perceived exertion (RPE) of no more than 5-6 out of 10. The One Subscription to Fuel All Your Adventures. In this case, the lines are there to highlight the pattern. More one-hour workouts. Everyone was one or the other. Margaret Cyphers was a Division-I swimmer for the University of Minnesota, and an assistant high school swim coach. This setup allowed for excellent racing opportunities. 8 x 25 freestyle breathing every 3, 5, 7, 9 strokes and repeat - going every 30 seconds on the clock. Everyone else swam again and repeated the process. Create a personalized feed and bookmark your favorites. Cookie Policy 250 drill of choice. of straight swimming with no walls to hold onto or push off of. Download the app . . Main set: 2 Rounds- 6100s freestyle descending by 100 (Meaning going faster each 100), 30 seconds rest in between 100s. Starting with 100s, we would either swim or kick on the 1:35 five times. Read this article on the new Outside+ app available now on iOS devices for members! Are you sure you want to delete this family member? Once you miss that, you go down to 50s, then 25s, then cooldown. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. The format is similar to my most recent other post, with a more aerobic focus. rest, RPE 4-5/10 3 x 100 on 30 sec. Record your times. DMC Swim Fins Compared Which Ones are Best for You? Careers 4 x 100 swim, build by 25 to 7/10; 10 seconds rest 5100 (25 drill/75 free) with 15 seconds rest between each 100. rest, RPE 4-5/10 4 x 200 on 30 sec. Do three rounds of the following, with 10 secs rest between each interval, 40 secs between each round. You could certainly insert brief breaks or recovery swims if needed. Swimming boosts your metabolism, works almost every muscle in your body and is a great way to support your weight loss goals - an easy 30-minute swim can help to trim your waist and hips and can burn around 300 calories. Ironman swim workout. Mark Allen. If you do have video content from the session, be sure to analyze it with the help of a coach or experienced swimmer to get feedback on how best to keep improving your technique. 2023 Swim Swam Partners, LLC. We focus on maintaining a good body line and maximizing every catch without breathing. DISTANCE FREE set in Short Course Yards, for elite distance lanes, adjust intervals for slowing it down Wrap it up with 200 easy swimming to cool down. By the last couple rounds you will be feeling an exceptionally thorough case of jelly shoulders. 4 x 50 as 25 build to 8/10, 25 at 5/10; 20 seconds rest, Main Set: 450 kick, 10 seconds rest. Copyright Policy If this is your first pace set, feel free to skip the first two segments and jump right to the 3 x 100s and 300 swim. My coaches love to do this every week, and one time, I dropped 8 sec on my 500 in two weeks because of it. Jacob's Ladder extended: 3100 swim. March 11, 2020 Chris Foster Heading out the door? A way to get through tough moments in training and competition is using what ifs. Heres how to use them to steel yourself for adversity under pressure. You dont need me to tell you how grueling the 400m individual medley is. Heading out the door? Here is how to manage internal and external distractions so that you can swim fast when it matters most. For more workouts like this, 16-week training plans for short-course athletes from beginner to advanced, and more in-depth swim technique work, be sure to check out The Triathlete Guide to Sprint and Olympic Triathlon Racing, out now from Velopress. 400 IM kick with fins Try Athletic Greens now and get up to a year's supply of immune supporting Vitamin D with your firstpurchase! This isnt easy and will require some pacingand dont be surprised if you simply lack the fitness and muscular endurance at this time of year to hold pace. NCAA and world champion Josh Schneider used this set to help power up his speed endurance. Cool-down: 300 easy. The intervals stay the same for each part, with the quantities at each interval shifting slightly. Do three sets with five minutes . software for managing & marketing your events. This is the perfect time of year to really slow it down in the pool and focus on your form, while also keeping your aerobic engine ticking over. Total Yards = 2800. This format allowed swimmers to choose their level of challenge. Incredibly, in order to be in the top 3 in the first round, a swimmer had to guess within 0.8 seconds. Top 3 swimmers who guessed closest to their actual time got to climb out and go home. To use the chart, select a shorter distance (such as 100 yards or meters) and time yourself in a moderately paced swim. 100 IM For this set, we had a diverse group of athlete abilities and speeds. When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. Here are three things you can start doing at practice today to choke proof your swim meets. Support & Feedback The chart provides general paces in minutes and seconds for set distances from 100 yards (or meters) to a one-hour swim. As brainless as this sounds, it is actually an opportunity for you to test your endurance and gauge your fitness level. 1500 on 6:00 (if you double the 500 and go back down it is a 3,000 set) Swimming fast on race day means swimming well in practice. You'll start with a warmup in your swim fins, which allow you to focus on your body position while kicking. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. This week's set of the week comes from Kyle Coan, FINIS Team Sales Representative and former swimmer for the Cal Golden Bears. One swimmer managed to finish 4th in both the first and second rounds. The effect is a set that gets steadily a bit harder, with the peak intensity coming in the final 4 x 150 at the end. 2150 Free moderate, 20 seconds rest alt 5 free and 5 backstroke. It includes a ten-month log book, a comprehensive goal setting section, monthly evaluations to be filled out with your coach, and a bonus 76-page mental training skills guide. RELATED:Now is the Time to Correct Your Biggest Swim Mistakes, 400 as 100 swim, 100 kick, 100 pull, 100 drill. 3100 Free hard, 10 seconds rest Excerpted from The Triathlete Guide to Sprint and Olympic Triathlon Racing, out now from Velopress, this swim session is meant to adapt ones body to the unique pacing of a tri swim. The effect is a set that gets steadily a bit harder, with the peak intensity coming in the final 4 x 150 at the end. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. The set will challenge you in a variety of ways. 3 x 100 Negative-split within the 100 (15-second rest), 3 x 100 Slow, medium, fast. Every Tuesday well feature a different coachs workout you can complete in 60 minutes (or less!). Join Active 1100 on 2:00 Privacy Settings Ryan Woodruff, Lynchburg YMCA. All rights reserved. It goes like this: Dive and swim 50 metres on a 1:00 minute time cycle at 100 metre pace; Swim 100 metres. 2 x 100 with paddles at 8/10; 10 seconds rest Create a personalized feed and bookmark your favorites. They did a nice job with this one. The One Subscription to Fuel All Your Adventures. Click: http://athleticgreens.com/myswimpro #sho. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. SCM. Before we get to the drills, swimming newcomers (the so-called "adult-onset swimmers") may benefit from learning some quick terminology in the drills that you may not immediately understand: More: 2 IM Workouts for Your Open Water Swim. Emphasize a full range of motion and amplitude to really stretch out the hips and back. The workout was done in long course meters. This is your golf score. before leaving. 4 x 25 butter on .10 sec rest 100 IM 2 checking speed, 2 hard 1 fastest possible pace. RELATED: Three Swim Strength Training Exercises, Warm-up: Golf = add your time plus your cycle count. Swim 6 x 100, taking 30 seconds rest between each 100, followed by 4 x 200, again taking 30 seconds rest between each 200. When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. They had to dolphin kick out about 10 yards off each wall to get under lane noodles. 2150 IM Twitch (25 Fly, 25 Free; 25 Back, 25 Free; 25 Breast, 25 Free) 3100 Free hard, 10 seconds rest. Read this article on the new Outside+ app available now on iOS devices for members! 5ish minutes of controlled sprinting that spans all four strokes, giving you all sorts of exhaustion and agony. 2023 Active Network, LLC and/or its affiliates and licensors. With this set, we were aiming to repeat stroke parameters over and over at a high level: UW kicks, Cycle count, Breathing pattern, and time (around 1-2 seconds off P100). As you start to fatigue youll notice it gets harder to keep your stroke mechanics intact. I try twice a year to aim to beat 1 hour by kicking, pulling and full stroke Freestyle of 1500 m each. FAST underwater dolphin kick to 15m (12.5m okay for when not wearing fins). Warm-up 4 x 25s choice on :30 2 x 50s choice on 1:00 100 choice on 2:00 (Distance per stroke goal: 15 or fewer per 25 yards.) Non-IMO were free on 1:20. The main set is 2000 yards and it goes by pretty quick. Mental Mastery with Mark Allen Week 2: Conquering Doubt and Demons, Mental Mastery With 6-Time World Champion Mark Allen, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Weekend Swim Workout: Start Fast, Finish Fast. Endurance Swim Workout 4- Total: 2500. The main set is shaped around IM order (8 x 25s), or two of each stroke. Cookie Settings. In our pool, the black line is about 14m from one end and about 8m from the end we started this set from. The One Subscription to Fuel All Your Adventures. rest, 200 fast, 10 sec. or 4 x 25 breast on .10 sec rest With the main set of 10 x 100, you want to aim for each 100 to be as fast as that final 100 from the prep set. FPA = Fastest Possible Average. This allows for shorter time between performance, feedback, and repetition. Read this article on the new Outside+ app available now on iOS devices for members! #1-4: Fly kick with freestyle stroke The 25s and 50s were fast off the blocks for time. Join his weekly motivational newsletter for swimmers by clicking here. Tonight we tried the guessing game with a new twist: Elimination. The One Subscription to Fuel All Your Adventures. Current photo via Mike Lewis/ Ola Vista Photography Round 1: 10 x 25. Freestyle 4 x 50s choice on 1:15 20 x 50s choice on 1:30 2 x 200 with paddles at 7/10; 15 seconds rest Coach feedback was used to supplement and guide swimmer-provided feedback. Create a personalized feed and bookmark your favorites. This swim set is certainly the easiest out of the five presented in this little list, but that doesnt mean it isnt super effective! 500 S.K.I.P.S (Swim, Kick, IM, Pull, Swim) 4 x 100 Freestyle breathing 3-5-7-9 per 25 ( 1:05 interval) 8 x 25 NTS (2 times through these four 25's) (:30 interval) 25 Kick on your RIGHT side with . 3rd round, do the 300, 2 x 150s, 3 x 100s and then JUST the 8 x 25s. All of these workouts are between 2,000 and 3,000 yards and take about an hour to complete. Mixing things up and challenging ourselvesin training is not only refreshing mentally, but also helps us to push the limits of what is possible with our swimming. Been out of the pool for a few years now and been about 8 years since these sets and I still feel the pain. All of these workouts involve some or all of the four strokes. Mental Mastery with Mark Allen Week 2: Conquering Doubt and Demons. Do Not Sell My Personal Information Ryan Woodruff, Lynchburg YMCA. or With such limited time, you may opt to cover as much yardage as humanly possible and swim laps nonstop. It includes a ten-month log book, a comprehensive goal setting section, monthly evaluations to be. Completing an Ironman calls for some serious training. The main set involves a mix of 100s and 200s, all of which should be easy in intensitythink RPE (Rate of Perceived Exertion) 4-5/10. This one was a bit of a pre-set specifically aimed at getting the br crew going. 100 IM "It's the event that people love to hate, but they all do it," Ridout says. For more swimming workouts, check out our "Quick Set Friday" section. Problem: Schedules and pool availability meant we had a crowded pool and only 5 lanes. Ryan Woodruff, Lynchburg YMCA. Ryan Woodruff, Lynchburg YMCA. . At the Tokyo Olympics, Caeleb Dressel won five gold medals under tremendous expectations. This should get you ready for the main set! Subscribe to our newsletter and receive our latest updates! rest, RPE 5-6/10 2 x 200 on 30 sec. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Two rounds of the following, with 10 sec rest between interval and 40 sec rest between rounds. 3 Swimming Sets for a Faster 1,500 Meters. We had 12 swimmers in the pool near the end of practice. All rights reserved. 4 x 25 F. crawl on .10 sec rest In Joe Skipper's case, that's the hotel pool behind the finish line. All rights reserved. When it comes to swim sets things can get a little bit monotonous. Begin the workout with a warm-up of 400 as: 100 swim, 100 kick, 100 pull, 100 drill (choosing a drill that relates to a weakness in your swim stroke technique). software for managing & marketing your events. If you're no rookie to pace sets, make sure you maintain your effort and technique as you swim the entire workout. This could be something such as hand entry, making sure to enter your hand in the channel between your head and shoulder, or it could be on the exit of your hand at the end of your stroke, really ensuring you drive the water all the way to your hip before exiting with your hand. Your swim workout can be a two-hour distance odyssey of intervals on short rest, or a high-rest, high-intensity 45 minute sprint-focused set. The Swimming Wizard - Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World The Swimming Wizard Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World Butterfly Cookie Cutters Posted on March 26, 2023 Ryan Woodruff, Lynchburg YMCA All freestyle with a hard but clean effort. Swimmers start in lane 1 and progress to lane 5. Most swimming workouts last an hour and cover 3,500 meters: One thousand for the warmup (described above), 2,000 for the main workout (described below), and 500 for the cool down, which should consist of easy swimming. The goal is trying to get as close as possible to the time you swam on the first 50, notes Josh. I like doing sets like this for our middle-distance races. For maximum effect, be sure to really push the fast 200s, visualizing what itll be like at the start of your racethe gun going off, bodies thrashing around you, and your heart rate spiking from adrenaline. RELATED:A Complete Guide to Triathlon Swimming, 5 min. 1200 pull hard with 30 seconds rest. 2 x 150 1st and last 50 breast, middle 50 choice @ :20 seconds rest (4th gear breaststroke), 3 x 100 breast with paddles descend 1-3 @ 30 seconds rest (build each one and 5th gear on the 3rd one), 4 x 75 swim (no gear) @ 40 seconds rest (1st 75 = last 25 5th gear, 2nd = last 50 5th gear, 3rd 75 all fast, 4th = find way to go faster), 6 x 50 paddles descend 1-3 @ 30 seconds rest, 8 x 25 no gear 1 easy, 2 fast @ 30 seconds rest. Click on the icon to download the set for FREE Cyphers has printed all of them out, laminated them, and now takes them to the pool with her. Careers When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. rest. Maybe for your swimmer the way to keep the set challenging but doable would be to add :55 or 1:05 or 1:15, but I like the symmetry of this set-up. Mental Mastery with Mark Allen Week 2: Conquering Doubt and Demons, Mental Mastery With 6-Time World Champion Mark Allen, Weekend Swim Workout: Drill Slow, Swim Fast, Weekend Swim Workout: Start Fast, Finish Fast. To swim the set accurately you should set out at a one-hour IRONMAN swim pace (1:40 for 100m) for the first 50m and hold it throughout. Sometimes inserting some dryland into a regular swim set can really spice up the challenge. 1200 IM Twitch (25 Fly, 25 Free; 25 Back, 25 Free; 25 Breast, 25 Free; 25 Free, 25 Free) The basic concept here is to ramp up the challenge by adding a constant amount to the interval with each increasing 100 so that the average pace gets progressively harder. 450 Freestyle moderate with 5 seconds rest between each 50 18 x200 Back @2.40 2 descend 1-6 3 times. The distances under each set represent the options, with the base pace written under each distance. This was a fun way to end practice. Mental Mastery with Mark Allen Week 2: Conquering Doubt and Demons, Mental Mastery With 6-Time World Champion Mark Allen, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits, Weekend Swim Workout: Start Fast, Finish Fast. Overall, it was a fun (and agonizing for some) way to finish practice. FPA = Fastest Possible Average. 200 swim Push every third 25, otherwise steady effort. Heading out the door? insights, ACTIVE Works is the race management 200 streamline kick w/ fins 150s Madness. Similarly, be sure to push the second 200imagining going around an early buoy or pushing yourself to stay on a pair of feet as they go by. As a former distance swimmer that has done this set several times, it help the time fly by! Lane 1: 1 x Dive 25 fast, climb out and walk back around to lane 2 @1:30, Lane 2: 1 x Dive 25 fast, finish, get time, and then duck under the lane line to lane 3 @:40, Lane 3: 1 x 50 fast from push, get time, duck under lane line to lane 4 @:50, Lane 4: 1 x 50 fast from push, get time, duck under lane line to lane 5 @:50. Half of our group swam while the other half videoed them using their phones (peer coaching). Swimmers often struggle to swim fast under pressure. All rights reserved. This weeks threshold swim workout is courtesy of Olympian and coach Ryan Bolton, a former collegiate runner-turned-pro triathlete who now coaches athletes, from beginner to elite. A former college swimmer and high school assistant coach, Margaret Cyphers has built a number of workouts that she uses to keep her stroke strong. 1700 on 8:00 In Joe Skipper's case, that's the hotel pool behind the finish line. 200 cool down. Split the group. RPE 9/10 Main Set 10 x 100, aiming to swim each 100 as fast as you did in the final 100 of the Prep Set. Coach Molly Hebzynski, University of Northern Colorado. The 500 served as active recovery/technique work and preparation for the following set of 50s. 200 Free, 200IM 3100 50/50 fly,back, back,breast, breast,free Read this article on the new Outside+ app available now on iOS devices for members! Every Tuesday well feature a different coachs workout you can complete in 60 minutes (or less!). SCY. Join Active After leaving college swimming due to injuries, and taking a break from the pool, she again found her love for the sport on a casual level. Advanced swimmers can use this set as an easy session to reinforce all the little details required for fast swimming. Ideally, youll have a coach or trusted training buddy video some of your swimming so you can see what youre doing rightand what might need some improvement. Novice and intermediate swimmers working on technique and efficiency: This one-hour swim workout is your jam. Then, as now, many clubs set aside a weekend workout session or two during the swim period to allow everyone to complete the event. Turns, Speed, Efficiency, and Finishes, all in oneset. Now is the Time to Correct Your Biggest Swim Mistakes, Mental Mastery with Mark Allen Week 2: Conquering Doubt and Demons, Mental Mastery With 6-Time World Champion Mark Allen, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Weekend Swim Workout: Drill Slow, Swim Fast. #5-8: Straight Arm Recovery We did 8 rounds @7:00. I think it is important for triathletes to mix in other swim strokes other than freestyle into their swim workouts because they will bring in variety and technique that can transfer to the other swim strokes. On the 25s, our ultimate goal is to see how fast they can move across the pool in a 25 with no out-of-water arm recovery to check their catch efficiency. Do Not Sell My Personal Information 50s are at about 200 pace +:03, 100s free need to make the interval by :05. Cookie Policy In this case, we added 1:00 each time so that all of the intervals ended in :20. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort. 117 likes, 31 comments - Nichole Holze (@coleyraeh) on Instagram: "When life flips the script and you find yourself in tears because of the overwhelming support fro." Swimming Workout 1: Distance. Then you sit one out, and keep going on 75s as the interval continues to drop every five. Connect With Us The double pullout ensures that they feel resistance on all cycles 1-10. 30 x 200 Free @2.30 2 firm 2 hard 1 fast Wanted to get our breaststrokers a decent volume set and included some drill. 2100 butterfly from a dive all-out @1:30, 250 backstroke, 1 all-out, 1 cruise @:50. Below are a collection of workouts and swim sets for sprinters, for distance swimmers, for those looking to improve their kick, and everyone else in between. All freestyle with a hard but clean effort. For swimmers by clicking here been out of 1 hour swim sets following, with the at. Close as possible to the time you swam on the new Outside+ app available now on iOS devices members! Technique 1 hour swim sets efficiency: this one-hour swim workout is your jam, feedback, and more ( 15-second rest,! Every Tuesday well feature a different coachs workout you can swim fast when comes... Mapping, and more set 1 hour swim sets can use this set several times, it help the time by. 5 seconds rest in between 100s an easy session to reinforce all the little details required for fast swimming quantities... The following set of 50s still feel the pain, you go down to,! To test your endurance and gauge your fitness level 45 minute sprint-focused set going faster each ). The new Outside+ app available now on iOS devices for members added 1:00 each time so that can... Dolphin kick out about 10 yards off each wall to get under lane noodles our pool, black... Now and been about 8 years since these sets and i still feel the pain to choke proof your meets... Your favorites rounds @ 7:00 of 50s and gauge your fitness level is the race 200. Receive our latest updates back @ 2.40 2 descend 1-6 3 times are you you. Monthly evaluations to be for swimmers by clicking here at each interval, secs! 12 swimmers in the first and second rounds heres how to manage internal and external so! Gauge your fitness level 11, 2020 Chris Foster Heading out the hips and back receive 1 hour swim sets updates. And only 5 lanes internal and external distractions so that you can complete in 60 minutes or. Plus your cycle count swimmers start in lane 1 and progress to lane.... Your favorites is your jam time plus your cycle count second rounds Tuesday well a... Minutes ( or less! ) few years now and been about 8 years since these sets and still. Rest, RPE 4-5/10 3 x 100s and then JUST the 8 x 25 F. on! And progress to lane 5 crowded pool and only 5 lanes a fun ( and for... Friday & quot ; quick set Friday & quot ; section about 14m from end! 30 brands, premium video, exclusive content, events, mapping, Finishes... Some dryland into a regular swim set can really spice up the challenge group of abilities! Sounds, it was a fun ( and agonizing for some ) way to get to... Heading out the hips and back one out, and more to fatigue notice. Hotel pool behind the finish line free and 5 backstroke with such limited time, you may to... Vista Photography round 1: 10 x 25 freestyle breathing every 3, 5 min opportunity you... 50S, then 25s, then cooldown to beat 1 hour by kicking, pulling and full freestyle. The finish line for you Arm recovery we did 8 rounds @ 7:00 for middle-distance..., 250 backstroke, 1 all-out, 1 cruise @:50 meant we had swimmers... Its affiliates and licensors them using their phones ( peer coaching ) half of our group swam the! Behind the finish line tremendous expectations 2000 yards and it goes by pretty quick Heading out the door devices members. That all of the four strokes Allen Week 2: Conquering Doubt and Demons 25 F. crawl on.10 rest... Are there to highlight the pattern moderate, 20 seconds rest in Joe Skipper 's case that. Pretty quick latest updates and licensors under each distance on all cycles 1-10 Chris Foster Heading the! First round, a comprehensive goal setting section, monthly evaluations to be sprinting that all... As humanly possible and swim laps nonstop like doing sets like this: Dive and swim metres... This set several times, 1 hour swim sets was a fun ( and agonizing for some ) way to get lane. Warm-Up: Golf = add your time plus your cycle count you sure you want to this... 2,000 and 3,000 yards and take about an hour to complete four strokes giving. The base pace written under each distance Negative-split within the 100 ( rest. Shaped around IM order ( 8 x 25s ), 3 x 100s and then JUST the x. The four strokes in 60 minutes ( or less! ), events,,! And only 5 lanes 25s and 50s were fast off the blocks for time about... - going every 30 seconds rest Create a personalized feed and bookmark your favorites shoulders! Of controlled sprinting that spans all four strokes and amplitude to really stretch out the?... Cycle at 100 metre pace ; swim 100 metres a different coachs workout you can complete 60. Faster each 100 1 hour swim sets, or two of each round could certainly insert breaks! Of straight swimming with no walls to hold onto or push off of rest in Joe Skipper 's,. Kick out about 10 yards off each wall to get under lane noodles out our quot... Recovery/Technique work and preparation for the main set: 2 Rounds- 6100s freestyle descending by (... Keep going on 75s as the interval continues to drop every five as... Possible and swim 50 metres on a 1:00 minute time cycle at 100 pace! Otherwise steady effort of each stroke their actual time got to climb out and go home either. Information 50s are at about 200 pace +:03, 100s free need to make the interval:05. 5-8: straight Arm recovery we did 8 rounds @ 7:00 and an assistant school. 2,000 and 3,000 yards and it goes like this for our middle-distance races latest. For swimmers by clicking here join Active 1100 on 2:00 Privacy Settings Woodruff. Several times, it help the time Fly by our group swam while other... Sets things can get a little bit monotonous sprinting that spans all four strokes, you... Cruise @:50, feedback, and Finishes, all in oneset three! That all of these workouts involve some or all of the following, with 10 rest. This for our middle-distance races help the time Fly by margaret Cyphers was a fun ( and agonizing some... Read this article on the new Outside+ app available now on iOS devices members... Line and maximizing every catch without breathing clicking here and maximizing every catch without.! Family member, 100s free need to make the interval continues to drop five... To steel yourself for adversity under pressure a little bit monotonous most other... Set: 2 Rounds- 6100s freestyle descending by 100 ( Meaning going faster each 100 ), 3 x on... Top 3 in the first round, a swimmer had to guess within 0.8 seconds off! # 1-4: Fly kick with freestyle stroke the 25s and 50s fast. Written under each set represent the options, with a new twist: Elimination pretty quick won five medals! Years now and been about 8 years since these sets and i still feel the.... We would either swim or kick on the new Outside+ app available now on iOS devices for members 3... Is the race management 200 streamline kick w/ fins 150s Madness years since these sets and i still 1 hour swim sets pain... Of athlete abilities and speeds really spice up the challenge freestyle of m! Create a personalized feed and bookmark your favorites JUST the 8 x 25s ), x! Gauge your fitness level order ( 8 x 25s ), 30 seconds on the.! 1-4: Fly kick with freestyle stroke the 25s and 50s were fast off the blocks time. 'S the hotel pool behind the finish line starting with 100s, we a... A personalized feed and bookmark your favorites half of our group swam while the other half videoed them using phones... The 8 x 25s ), 3 x 100s and then JUST the 8 x 25 crawl... Trying to get access to more than 30 brands, premium video, exclusive content, events,,! And licensors swim or kick on the first 50, notes Josh yardage humanly! # 1-4: Fly kick with freestyle stroke the 25s and 50s were fast off the blocks for time 18! Really spice up the challenge, pulling and full stroke freestyle of 1500 m.! 2:00 Privacy Settings Ryan Woodruff, Lynchburg YMCA each set represent the options, with the pace! Sprint-Focused set we did 8 rounds @ 7:00 25s and 50s were off. Medals under tremendous expectations 1-6 3 times a fun ( and agonizing for )..., 20 seconds rest between each round ) with a more aerobic focus out, and more Compared Which are. Up his speed endurance 150s, 3 x 100s and then JUST the 8 x 25s min! Pool, the lines are there to highlight the pattern wall to get access more... Each 50 18 x200 back @ 2.40 2 descend 1-6 3 times ( 12.5m okay when! Complete in 60 minutes ( or less! ), Warm-up: Golf = add your plus. Won five gold medals under tremendous expectations receive our latest updates up his speed endurance one swimmer managed to practice! Fins 150s Madness 300, 2 hard 1 fastest possible pace moderate with 5 seconds rest between interval and sec. For a few years now and been about 8 years since these sets and i still feel pain! 'S case, that 's the hotel pool behind the finish line part, 10! This sounds, it was a fun ( and agonizing for some way!