hard sessions

Hello to South Africa Marcel,

By the way, this morning I swam next to my team-mate Murray McLachlan,
who swam for South Africa in the 1960(!) Olympics. He still rules the
pool, swimming in the fastest lane.

Interesting challenge you bring. I have a few death sets.

My favorite is 11 x 800 meters non-free on the 14 minutes, descending
time from 1 through 11.

You may want to make it more interesting by doing the 800s as [300
free-200 IM-300 free]
and maybe add one or more of the following requirements:
the second 300 free part of each 800 being faster than the first
do the last 300 free portion of each 800 breathing every 5th stroke
don't breathe in the free portions for at least 3 strokes off of each
wall.

Another one is called a Fish Fry which I did as an age group swimmer in
Minnesota. The provenance of the set is that it was brought to us by
Jim Stewart, masters swimming distance champ from Minnesota, who
learned it from his coach at University of Michigan, a sometime college
powerhouse in swimming.

It may be a common set now which is called a pyramid so I apologize if
this is old and boring to you. I hated it when swimming as a kid but
only because by the end I thought my head would explode from my heart
pounding so hard.

100 free, 200 free, 300 free, 400 free, 500 free, 400 free, 300 free,
200 free, 100 free. To get the interval for each distance, take a 75%
effort time for 100 free. The 100 would be on that interval, the 200
would be on 2 times that interval, the 300 would be on 3 x that
interval, etc. So for me, maybe 1:25 would be my 100 meters free 75%
effort time. So intervals would be 1:25, 2:50, 4:15... for the 100,
200, 300 distances. Variation: do 50 free, 100 free, 200 free, 400
free, 800 free, 400 free, 200 free, 100 free, 50 free with base time
off of 75% effort of a 50 meters free.

The 800s set is really the fun one though.

Good luck and don't go too crazy.

Karen

Marcel Meijer said:

Hi All,
I have been looking into this group for some time now and its seems to me
you guys know what you are doing. I'm from South Africa and it is mid winter
here thus we are doing some core training now. We are a couple of guys
training together, all in their early to mid thirties and we are looking for
a couple of killer sessions. Don't hold back on us people we want to feel
the pain, we like it. We will do them and then rate them for you. 1 being:
Pissy!!! 10 being: We couldn't walk for a week, great and thanks!

With fins:

4 x 100
4 x 200
4 x 400
4 x 800

All on a 1:20 cycle, no rest between distances. ie, the 100s are on
1:20, the 200s are on 2:40, the 400s are on 5:20, and the 800s are on
10:40.

If you have no trouble holding the interval all the way through, then
next time you do it, do it on a 1:15 cycle.

600 m warm-up
4000m IM (100 fly - 100 back - 100 breast - 100 free) rest is 20"
between every 100m.
200 m cool-down

or

600 m warm-up
30 minutes freestyle (try to swim the maximum distance you can)
400 m choice recovering
30 minutes IM (1 lap in each stroke)
200 cool-down

or

600 m warm-up
10 x 100 free (start = first + 15 sec. Don't swim the first one to easy
of course!)
100 easy
6 x 150 (125 free + 25 fly) rest = 20 sec
100 easy
10 x 100 free with paddles (start = first + 15 sec)
200 cool-down

"Pops" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

600 m warm-up
4000m IM (100 fly - 100 back - 100 breast - 100 free) rest is 20"
between every 100m.
200 m cool-down

or

600 m warm-up
30 minutes freestyle (try to swim the maximum distance you can)
400 m choice recovering
30 minutes IM (1 lap in each stroke)
200 cool-down

Did this one, we give it a 3/10 for intertainment value, shoulders felt it
for a half a day, until the evening session then we did the bottom one which
also got a 3/10 the top one looks interesting though and by all means we
will do it quite soon, it's just a question of time constraints, you know
how it is: work, study, eat, sleep and swim and there you have it... that's
life!

Quoted message said:

or

600 m warm-up
10 x 100 free (start = first + 15 sec. Don't swim the first one to easy
of course!)
100 easy
6 x 150 (125 free + 25 fly) rest = 20 sec
100 easy
10 x 100 free with paddles (start = first + 15 sec)
200 cool-down

Another hard session?

100 x 100m free with start every xx'xx" (your best time on 100 free +
20-25 sec)
This is not funny, but this push your mental off the limits. This is
what a competitive swimmer need...

"Pops" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Another hard session?

100 x 100m free with start every xx'xx" (your best time on 100 free +
20-25 sec)
This is not funny, but this push your mental off the limits. This is
what a competitive swimmer need...

Would love to try this one but the amount of time this will take makes it
impossible, I do have a bussiness to run aswell and as it moves closer to
the end of the year time is less and less mine. Try thinking of sesions
round about 75-90min. Thanx

I think that 200s with little recovery time are tough. Try 10 to 15
200s with 30 to 40 seconds recovery time. a little warm up and cool
down will get you to the wanted time. Actually any type of sprint will
achieve the desired effect. You can try 100s, 200s or 400s. Do short
recovery and go to the next one. Of course IMs and butterfly sprints
will get your heart rate up faster. Whatever gets your heart rate up
and keeps it in your upper limit ought to be tough. Check your pulse at
the end of the sprint, wait for it to come down a little and then go
again. If you start getting dry heaves at the end of each sprint, you
are at your upper limit. If you are doing this type of workouts, limit
them to once and no more than twice a week.

Andres