3 Sets

Here are 3 main sets we have done. Our warmups are usually about 1000 yards or so then some sort of warmup set before what is usually a main set. Sometimes there are multiple rounds of the main set. These are ideas you can riff off of to your heart’s content J

Mill Valley Mile – we did 1 round of this short course in the afternoon last summer after long course in the morning

2x25/.25 fast then 2x25/.45 smooth

4x25/.25 fast then 2x25/.45 smooth

6x25/.25 fast then 2x25/.45 smooth

8x25/.25 fast then 2x25/.45 smooth

10x25/.25 fast then 2x25/.45 smooth

8x25/.25 fast then 2x25/.45 smooth

6x25/.25 fast then 2x25/.45 smooth

4x25/.25 fast then 2x25/.45 smooth

2x25/.25 fast…1650 total…a Ken speed set; lots of group energy on this one

IM Round Robin – we did 4 rounds of this last summer in our long course pool which is 40 meters; each round is 20 laps or 800 meters; the interval is 45 seconds per lap

1 lap fly then 4 laps free

2 laps fly to back then 3 laps free

3 laps fly – back – breast then 2 laps free

4 laps IM then 1 lap free…took one hour to do 3200 meters…awesome set from Ken

500 freestylers rule the world – done this fall for our 200/500 group

500/6:30 negative split

300/4 each 100 gets faster

2x100/1:15 progressive (many of you say descend)

2x50/.35 one fast; one faster

300/4 As Above

2x100/1:15 As Above

2x50/.35 As Above

2x100/1:15 As Above

2x50/.35 As Above…2000 yards in @ 27 minutes; we did 3 rounds with a minute rest between rounds…Don prefers things that have descending intervals while swimming faster as you get deeper into the set

Got a favorite set that worked? Share it with us and we’ll push it out for the rest of our sport’s community to benefit from your experience.