10km pyramid

IMG_1901

 

After the success of 100 x 100m a few weeks ago everyone started getting very optimistic and suggesting more 10km sets.

This is how we ended up at Charlton Lido again on 12th March 2017 attempting a 10km pyramid.  We were a reduced group this time as Adrian way away skiing (I think he might have planned the trip to avoid the set) and Manda wasn’t very well.

So the set pretty much did what it says on the tin and went like this:

100m, 200m, 300m, 400m, 500m, 600m, 700m, 800m, 900m, 1,000m, 900m, 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m.

We started off on 1.40sec per 100m pace but after the first 200m David took pity on my lack of rest and we moved up to 1.44sec per 100m pace (apparently Nils’ tempo trainer only goes up in 2 sec intervals)!

The day before the set I had run over 13 miles as part of the Swimmer so basically my only goal was to finish and if possible maintaining good (or at least good for me) technique.  At least this is my excuse for the awful times I posted!

Overall it was a good set and nice to tackle the distance in a different way to 100x100m.

Watch the space for more 10km sets in the future…

IMG_1905

Christmas set 2016

So our brains needed a rest from our usual Christmas set so we decided to spell out Christmas and then do a 400 per letter with each letter corresponding to an activity.

Obviously you don’t have to do them as 400s so give it a try.

*C*atch up

*H*ard

*R*ecovery

*I*ndividual Medley

*S*ingle arm

*T*ime trial

*M*oderate

*A*lternate hard, easy

*S*wimdown

 

🎄🎄🏊🏼‍♀️🎄🎄

RG Active training race – July 2016

On Sunday 24 July family Kenny / Patrickson were up bright and early to head down to Ham Lake for one of the regular RG Active training races.

The training races are held three times a year and the format is very relaxed. The races start at 8am. You can either swim 1 lap (around 750m), 2 laps (around 1.2k), 4 laps (around 2.2k) or 6 laps (around 3.2km). You can register online in advance or just turn up and pay the £10 race fee on the day. You can decide how far you want to swim on the day or even while you are racing so if you are feeling strong you can stay in and vice versa.

Now I had not had the best preparation for the race as it was Lisa (of channel swimming fame) and Tom’s wedding the day before so we had rolled into bed at 1am slightly the worse for wear (or VERY the worse for wear in Dennis’ case). Max has no sympathy for a hangover however and he was up at 6am as usual. As I was up anyway I decided I might as well head down to the race. Dennis had to be bribed with the promise of a post swim breakfast though.

In the end I was glad I made the effort. The water was lovely and refreshing and I enjoyed plodding round my 6 laps. I was tempted to get out after 4 but I said to myself ‘what would Manda do?’ carry on of course so I did.

I finished in just under 50 mins which is hardly setting the world alight but I was happy with it given I was not at my best and had taken it quite steady.

It was really nice to catch-up with the RG Active crew as well. Anne (@annelovesthegym) was even sporting her Team Mermaids hat for the race. Max also enjoyed the morning playing with Oakley and Bijoux, Marsha and John’s dogs (or woof woofs if you are one and a half).

Later that day John was undertaking his fourth of seven challenges this year raising money for Bloodwise swimming and epic 200 x 100m off 2 minutes. Well done John!!

We would recommend the training races if you want a relaxed and casual race which allows you to practice all of the race elements you need for the big day such as sighting, mass starts and turning round buoys.

~4k (4000m) swim sets

image

**UPDATED 20/05/17**

These are sets we are doing ourselves so will be added to as and when we do new sessions.

See also:

2.5k sets

3k sets

5k+ sets

A few abbreviations explained:

SR -> SECONDS REST

ALT -> MEANS ALTERNATING, therefore, one length one thing, one length the other.

BUILD -> get faster over the distance.  Start EASY finish HARD.

BP -> Breathing pattern.  So BP3 = Breathe every 3, BP4 = breathe every 4 etc

SET 1

Warmup:

500m swim

200m drill choice

100m swim

200m alt kick/pull

Main set:

10*200m 20 Seconds rest (SR)

  1. 70%, 2. UP 80% DOWN 60%, 3. BUILD (Get faster over 200m distance from easy to sprint), 4.70%, 5. UP 60% DOWN 80%..REPEAT

10*100m 15 SR

  1. 80%
  2. 75%
  3. 70%
  4. 65%
  5. 60%

REPEAT (using the 9th(65%) and 10th(60%) as swim down)

Total: 4000m


SET 2

25m pool

Warm up:

4*100m free

3*100m drill choice (catchup, fingertrail, doggy paddle, fists etc)

2*100m pull

100m kick

Mainset:

50 free @ 70% 20 SR

100 free @ 70% 20 SR

150 free @ 70% 20SR

200 free @ 70% 20SR

250 free @ 70% 20SR

10*25 @ 90% 15 SR

50 free @ 70% 20 SR

100 free @ 70% 20 SR

150 free @ 70% 20SR

200 free @ 70% 20SR

10*25 @ 90% 15 SR

50 free @ 70% 20 SR

100 free @ 70% 20 SR

150 free @ 70% 20SR

10*25 @ 90% 15 SR

50 free @ 70% 20 SR

100 free @ 70% 20 SR

10*25 @ 90% 15 SR

50 free @ 70% 20 SR

10*25 @ 90% 15 SR

Swim down:

300m alternating, free, catchup free, back, catchup back.  Repeat * 3


SET 3

400m swim

200m choice drill (break at end of every length if needed)

200m alternating 1 length kick, 1 length pull

Main set:

1000m @ 70% 1 min rest

2 * 500m @ 75% 30 seconds rest

5 * 200m @ 75% 20 seconds rest

Swim down:

200m alternate 1 length of non-freestyle and 1 length of free.  Thinking about perfect stroke for the freestyle.

Total: 4000m


SET 4

500m swim

10*50 or 5*100m (depending on pool length) 15 SR.  UP drill choice, back easy.

500m swim

Main set:

1000m @ 70% 1 min rest

2*100m 15 SR @ 80%

600m @ 70% 45 secs rest

2*100m 15 SR @ 80%

200m @ 70% 30 secs rest

2*100m 15 SR @ 80%

swim down: 200m alt back and free

Total: 4100m


SET 5

500 swim 500
100 pull 600
400 alt lengths:  60%, 70% 1000
100 kick 1100
300 alt lengths: BP 3 BP 4 1400
100 pull 1500
200 BUILD over the 200m so easy for first 25/50 all the way to sprinting the last 25/50 1700
100 kick 1800
1800
1 MIN BETWEEN AFTER BLOCK (I.E 4*) 1800
800 4*200 REST 30, 20, 10 60 2600
600 4*150 REST 30, 20, 10 70 3200
400 4*100 REST 30, 20, 10 75 3600
200 4*50 REST 30, 20, 10 80 3800
3800
200 SWIM DOWN 4000

TOTAL: 4000m / 4k


SET 6

200 WARM UP CHOICE
30 SECONDS REST BETWEEN EACH SWIM
400 @60%
50 SPRINT
350 @70%
100 KICK
300 ALT HARD, EASY
150 BP 5 (50m), 4 (50m), 3 (50m)
250 PULL
200 BUILD
200 @80%
250 PULL
150 BP 5 (50m), 4 (50m), 3 (50m)
300 ALT HARD, EASY
100 KICK
350 @70%
50 SPRINT
400 100 @ 60%, 100 @ 70%, 100 @ 80%, 100 @ HARD
200 SWIM DOWN CHOICE

TOTAL: 4K (4000m)


SET 7

400 SWIM 400
200 ALT EASY/DRILL 600
100 ALT PULL/KICK 700
700
500 @60% 30 SR 1200
400 @70% 20 SR 1600
300 @75% 15 SR 1900
200 @80% 2100
1 MIN REST 2100
400 @ 60% 30 SR 2500
300 @70% 20 SR 2800
200 @75% 15 SR 3000
100 @80% 3100
1 MIN REST 3100
300 @ 60% 30 SR 3400
200 @70% 20 SR 3600
100 @75% 15 SR 3700
50 @80% 3750
3750
250 SWIM DOWN 4000

TOTAL: 4K (4000m)


SET 8

300 swim

100 drill choice

200 swim

100 pull

100 swim

main set:

1000 @ 70% ensuring pace is same through out

800 up length hard (80%), down easy (60%)

600 negative split. Making sure that 2nd 300 is faster than first 300

400 1 length easy, 1 length medium, 1 length hard, 1 length kick  Repeat through to 400

200 @ 75%

200 swim down.

Total: 4000m / 4K


SET 9

300m swim

100m kick

300m swim

100m pull

4*200 @ 70% 30 SR

8*50 @ 80% 20 SR

2*400 @ 70% 30 SR

4*100 @ 80% 20 SR

800 @ 70%

200m swim down

TOTAL: 4200m/4.2k


SET 10

400m swim

200m choice drill.

200m alt pull/kick

1000m @ 70% (take a note of the time taken)

5*200m 30 SR

  1. @60% BP (breathing every:) 3
  2. 10 strokes hard, easy to wall..repeat through to 200m
  3. 50m @ 60%, 50m @ 70%, 50m @ 80%, 50m @60%
  4. Breathing to your right on odd lengths, breathing to your left even lengths (aiming for 60%-70%)
  5. Odd lengths catch up, even lengths: SPRINT

1000m @ 70% aiming for same time as before

200m swim down (include some backstroke)

TOTAL: 4000m/4k


SET 11

LENGTHS WHAT DISTANCE RUNNING TOTAL
8 SWIM 400 400
2 PULL 100 500
6 SWIM 300 800
2 KICK 100 900
4 SWIM 200 1100
0 1100
       
0 1100
10 500 @ 60% 500 1600
8 400 @ 65% 400 2000
6 300 @ 70% 300 2300
4 200 @ 75% 200 2500
2 100 @ 80% 100 2600
0 2600
4 EASY 200 2800
0 2800
20 10*100m @ 75% 20 SR 1000 3800
0 3800
0 3800
       
0 3800
4 SWIMDOWN 200 4000

TOTAL: 4000m/4k


SET 12

2 variations of set depending on whether in a 30m or 25/50m pool.

30m pool one below

LENGTHS (If 30m pool) WHAT DISTANCE RUNNING TOTAL
12 SWIM 360 360
8 ALT PULL / KICK 240 600
4 DRILL 120 720
4 ALT PULL / KICK 120 840
8 DRILL 240 1080
12 SWIM 360 1440
0 1440
  0 1440
20 STEADY, EVERY 4TH LENGTH HARD(ER) 600 2040
6 2*3L hard 30 SR 180 2220
0 2220
10 STEADY 300 2520
6 2*3L hard 30 SR 180 2700
0 2700
20 STEADY, EVERY 4TH LENGTH HARD(ER) 600 3300
6 2*3L hard 30 SR 180 3480
0 3480
10 STEADY 300 3780
6 2*3L hard 30 SR 180 3960
0 3960
8 SWIM DOWN 240 4200

For a 25/50m POOL.

LENGTHS

(If 25m pool)

WHAT DISTANCE RUNNING TOTAL
12 SWIM 300 300
8 ALT PULL / KICK 200 500
4 DRILL 100 600
4 ALT PULL / KICK 100 700
8 DRILL 200 900
12 SWIM 300 1200
0 1200
  0 1200
20 STEADY, EVERY 4TH LENGTH HARD(ER) 500 1700
8 2*4L hard 30 SR 200 1900
0 1900
12 STEADY 300 2200
12 3*4L hard 30 SR 300 2500
0 2500
20 STEADY, EVERY 4TH LENGTH HARD(ER) 500 3000
8 2*4L hard 30 SR 200 3200
0 3200
12 STEADY 300 3500
12 3*4L hard 30 SR 300 3800
0 3800
8 SWIM DOWN 200 4000

SET 13

This is for a 30m pool.  If done in a 25m then comes to 3500m but you can add to the pyramid to increase.

10l swim

8*1l drill choice.  If swimming with someone take it in turns to choose.  15 SR.

6l pull

4l swim

2l kick.

16l @ 75% but every 4th length hard/sprint.

5*4l @ 85% 30 SR

16l @ 75% but every 4th length hard/sprint

swim all at 70%.  You should keep a consistent speed so that the when you are going down the pyramid you are hitting the same times as going up!  15 SR between each interval.

1l

2l

3l

4l

5l

6l

7l

6l

5l

4l

3l

2l

1l

9l swim down.  Do some backstroke!

Total: 4200m (in 30m pool)


Set 14

200 swim

100 pull

200 swim

100 drill choice

200 swim

100 kick

100 swim

8×50 @80% 10 SR

5×100 @75% 15 SR

1k time trial

5×100 @75% 15 SR

8×50 @80% 10 SR

200 swimdown


SET 15

400 SWIM

300 PULL

200 DRILL

100 KICK

8*200.  Odd 200s HARD, even 200s EASY 20 SR

8*100 50 non freestyle stroke of choice, 50 Mod free 15 SR

8*50 SPRINT 15 SR

200 swim down

TOTAL: 4000m


SET 16

500 every 3rd length drill

200 alt pull/kick per length

100 easy free

1000 @ race pace. 1 MIN REST

800 UP EASY, BACK HARD. 1 MIN REST

600 @ race pace. 1 MIN REST

400 @ MOD. 1 MIN REST

200 @ RACE PACE

200m swim down.

Total: 4000m


SET 17

500 SWIM

50 BACK

400 SWIM

100 BACK

300 SWIM

50 BACK

400 @ race pace/75% 1 MIN REST

2*200 PULL @ MOD 15 SR

400 @ race pace/75% 1 MIN REST

4*100 HARD 30 SR

200 @ race pace/80% 30 SR

2*100 PULL @ MOD 10 SR

200 @ race pace/80% 30 SR

4*50 SPRINT 10 SR

200 SWIMDOWN

4000m


SET 18

400 swim

300 pull

200 drill

100 kick

2 * 400 UP HARD (80%), DOWN EASY (60%), 20 SR

3 * 100 1) 60%, 2) 70%, 3) 80% 10 SR

2 * 300  E,M,H,H,M,E (if 25m pool, repeat to get to 300)20 SR

3 * 100 1) 60%, 2) 70%, 3) 80% 10 SR

2 * 200 UP HARD (80%), DOWN EASY (60%), 20 SR

3 * 100 1) 60%, 2) 70%, 3) 80% 10 SR

300 SWIM DOWN

4000m


SET 19

400 swim

300 pull

200 drill choice

100 kick

400 swim, hard into wall from flags and out of wall to flags

4*100 odds hard, even technique 20 sr

2*200 50 fly, 150 free @ mod 20 sr

400 50 E, 50 M, 50 H, 100 KICK, 50 H, 50 M, 50 E

4*100 BUILD 15 SR

8*50 15 STROKES OFF WALL SPRINT, REST EASY 15 SR

2*200 100 PULL, 100 FREE @ MOD 20SR

200 SWIM DOWN

TOTAL: 4000

Tooting Bec Lido Sessions (100 yards)

Glossary:

L = Length

E = EASY

M= MEDIUM

H = HARD

SR = Seconds Rest

BP = Breathing pattern, so BP3 = Breathing every 3


4400 yds

10L WU

1L HARD

3L MOD

5L HARD

7L MOD

7L MOD

5L HARD

3L MOD

1L HARD

2L SWIM DOWN


 

3200 yds

4L WU

2*4L build through. So first length EASY then by last length SPRINT

10L @ 70%

2*4L reverse build through.  So first length SPRINT then by last length EASY

2L SWIM DOWN


3200 yds

6L WU

4*1L HARD 20 SR

4*2L ALT 1 length HARD, 1 EASY. 20 SR

4*3L E,M,H. 20 SR

2L SWIM DOWN


3200 yds

6L WU

2*1L H

2L M

2*2L H

4L M

2*3L H

6L M

2L swim down


 

3600 yds

4L warm up

5*2L 15 SR @ 75%

2*5L MAX EFFORT.  1 MIN REST BETWEEN. Aim for same time on both.

5*2L 15 SR @ 75%

2L swim down


4200 yds

4L warm up

4L catchup

4L M

4L BP3 @ M

4L 15 strokes off wall hard, easy to wall

4L ALT H , E

4L 15 strokes off wall hard, easy to wall

4L BP3 @ M

4L M

4L catchup

2L swim down


3600 yds

4L warm up

4*1L half length drill choice, half length easy 15 SR

1L H

2L 20 strokes off each wall Sprint, M to wall

3L M

4L 20 strokes off each wall Sprint, M to wall

6L alternate H, E per length.

4L 20 strokes off each wall Sprint, M to wall

3L M

2L 20 strokes off each wall Sprint, M to wall

1L H

2L swim down

 


3200 yds

10L Warm up

10L up hard, back easy

2*3L hard 10 SR

2*2L hard 10 SR

2L swim down


4400 yds

10L WU

10L swam as 2E,2M,2H,2M,2E

10 X 1L Odd lengths 15 strokes sprint, easy to wall.  Even lengths 15 stroke fists, M to wall. 10 SR

10L swam as 2H, 2 BP3, 2M, 2 BP5, 4E, 2M, 2 BP5, 2H, 2M

4L SWIM DOWN


3000 yds

10L (1000yd) warm up

10L HARD UP/EASY BACK

5*2L 15 SR : E , M , H , M , E


8000 yds

25L: 10L EASY, 10L Medium, 5L hard.

20L: 4*5L

1) E,M,H,M,E

2) M,E,H,E,M

3) H,E,M,E,H

4) E,H,M,H,E

15L E,M,H until end.  No rest!

10L UP HARD BACK EASY

5L 5*1L sprint.  30 SR

5L swim down


3400 yds

10L warm up

8L 4*2L HARD 20 SR

6L E,M,H,E,M,H

4L 15 strokes off wall Sprint

2L SPRINT

4L swim down


5k – 6k (5000m – 6000m) sets

These are ones we do ourselves when training for longer swims so add to as and when we do new ones.

See also: 2.5 sets, 3k sets, 4k sets and if you are after more inspiration the Tooting Bec Lido sets can be altered to suit pool length/distance required.

SET A
500 SWIM
400 PULL
300 DRILL
200 6 FREE 3 POLO
100 KICK

100 @85% (30 SR)
200 @80% (30 SR)
300 @75% (30 SR)
400 @70% (30 SR)
500 @60% (30 SR)
400 @70% (30 SR)
300 @75% (30 SR)
200 @80% (30 SR)
100 @85% (30 SR)

10* 50m 30 SR @ 80%

200 swim down
4700


SET B
400 SWIM
100 PULL
400 SWIM
100 DRILL
400 SWIM
100 KICK

1000 @70%
2*500m @ 75% 1 min rest
4*250m @ 80% 1 min rest
10*100m @ 85% 30 sr
10*50m @ sprint 30 SR

200 SWIM DOWN
6200


SET C
500 SWIM
400 PULL
300 DRILL
200 6 FREE 3 POLO
100 KICK

200 @80% 30 SR
300 ALT HARD/EASY 30SR
400 @70% 30 SR
500 ALT HARD/EASY 30SR
1500 @60%
500 ALT HARD/EASY 30SR
400 @70% 30 SR
300 ALT HARD/EASY 30SR
200 @80% 30 SR

200 SWIM DOWN
6000


SET D
400 SWIM
100 PULL
400 SWIM
100 DRILL
400 SWIM
100 KICK

500 @75% 30 SR
100 @60% RECOVERY 15 SR
400 @75% 30 SR
100 @60% RECOVERY 15 SR
300 @75% 30 SR
100 @60% RECOVERY 15 SR
200 @75% 30 SR
100 @60% RECOVERY 15 SR
100 @75% 30 SR
100 @60% RECOVERY 15 SR

4*200M 20 SR
4*100M15 SR
4*50M 10 SR

200 SWIM DOWN
5100


SET E
500 SWIM
100 PULL
500 SWIM
100 DRILL
500 SWIM
100 KICK

10*50m. Up hard back easy 15 SR
10*100m @80% 30 SR
10*200m up hard back easy 30 SR

200 SWIM DOWN
5500


SET F

LENGTHS (IF 25m pool) WHAT DISTANCE RUNNING TOTAL
12 SWIM 300 300
8 ALT PULL / KICK 200 500
4 DRILL 100 600
4 ALT PULL / KICK 100 700
8 DRILL 200 900
12 SWIM 300 1200
0 1200
  0 1200
20 STEADY, EVERY 4TH LENGTH HARD(ER) 500 1700
16 4*100m hard 30 SR 400 2100
0 2100
10 STEADY 250 2350
16 4*100m hard 30 SR 400 2750
0 2750
30 STEADY, EVERY 3RD LENGTH HARD 750 3500
16 4*100m hard 30 SR 400 3900
0 3900
10 STEADY 250 4150
16 4*100m hard 30 SR 400 4550
0 4550
20 STEADY, EVERY 4TH LENGTH HARD(ER) 500 5050
16 4*100m hard 30 SR 400 5450
0 5450
10 SWIM DOWN 250 5700

SET G

400 swim

100 pull

400 swim

100 drill

400 swim

100 kick

10*50 build within the 50m.  I.e start beginning of 50 easy and by final metres of the 50 you are flat out sprinting.

500 MOD 30 SR

5*100 SPRINT 30 SR

400 1 length mod, 1 length hard 30 SR

4*100 SPRINT 30 SR

300 MOD 30 SR

3*100 SPRINT 30 SR

200 drill 30 SR

2*100 SPRINT 30 SR

200 SWIM DOWN

Total 5,000


SET H

200 swim

200 pull

100 swim

100 kick

200 swim

200 drill

600 @ 75% 1 min rest

10 x 100 up drill choice, down build 15 SR

300 continuous made up of: 100 pull, 100 kick, 100 backstroke

REPEAT ABOVE

200 swim down

Total: 5000m


SET I

400 SWIM

300 PULL

200 DRILL CHOICE

100 KICK

6*150 50 E, 50 M, 50 H 20 SR

400 @ MOD

5*100 HARD 15 SR

300 @ MOD

4*200 BP 3 @ MOD 20 SR

500 EASY

8*50 HARD 10 SR

200 SWIM DOWN

TOTAL: 5000M

 

~ 3k (3000m) swim sets

**new ones added 20/05/17**

These are sets we have done ourselves and will be adding to them as we do more.

These ones are for 25/50 pools.  If you swim in a 30 pool then check out some here: 30m/y training sessions

See also: 2.5K sets, 4k sets, 5k+ sets

image

SET A

400 SWIM

100 PULL
400 SWIM
100 DRILL
400 SWIM
100 KICK

S = SPRINT (90%) VH = VERY HARD (80%) H = HARD (70%) M= MODERATE (60%) E= EASY (50%)
100 H,E
200 H,E,H,E
300 E,E,H,H,E,E
400 M,M,E,E,H,H,VH,VH
500 S,S,VH,VH,H,H,M,M,E,E

200 Swimdown
Total: 3200m

SET B

400 SWIM
400 PULL
200 DRILL
100 KICK

400 @ 70% 20SR
2*200 15 SR @ 80%
300 @ 70% 20SR
2*150 15 SR @ 80%
200 @ 70% 20SR
2*100 15 SR @ 80%
100 @ 70% 20SR
2*50 15 SR @ 80%

200 SWIM DOWN
Total: 3200m

SET C

400 SWIM
400 PULL
200 ALT DRILL/KICK

5*2L EASY UP, SPRINT BACK 10 SR

100 SWIM @ 80% 15 SR
100 PULL @ 60% 15 SR
100 SWIM @ 70% 15 SR
100 PULL @ 70% 15 SR
100 SWIM @ 60% 15 SR
100 PULL @ 80% 15 SR
200 SWIM @ 80% 15 SR
100 PULL @ 60% 15 SR
200 SWIM @ 80% 15 SR
100 PULL @ 60% 15 SR
200 SWIM @ 80% 15 SR
100 PULL @ 60% 15 SR

200 SWIM DOWN
Total: 3200m

SET D

400 SWIM
100 PULL
400 SWIM
100 DRILL
400 SWIM
100 KICK

10*50 30 SR @ 80%
10*100 20 SR @ 75%

200 SWIMDOWN
Total: 3200m

SET E

400 SWIM
400 PULL
200 ALT DRILL/KICK

200 SWIM @ 75%
100 BACK
200 SWIM @ 75%
100 BACK
200 SWIM @ 75%
100 BACK

100 HARD 20 SR
200 MOD 15 SR
300 HARD 20 SR
200 MOD 15 SR
100 HARD 20 SR

200 SWIM DOWN
Total: 3000m


SET F

400m warm up

200m choice drill

200m alternating pull/kick

8*50m 15 SR. Build per 50m (start out slowly building to sprint by end of 50m)

5*200m at 70% 20sr

5*100m at 80% 15sr

5*50m at 90% 10sr

250m swim down

Total: 3200m


SET G

Warm-up

400m swim

200m drill

200 up kick back pull

Main set pyramid

100m, 200m, 300m, 400m, 400m, 300m, 200m, 100m

All at a steady 70% effort, 20 second rest after each rep apart from the first 400m where you get bonus rest of 1 min!

Swim-down

200m – up backstroke, back free

Total = 3,000m


SET H

300 SWIM 300
200 ALT EASY/DRILL 500
100 ALT PULL/KICK 600
600
300 6*50 build  off1 min 900
900
400 400m alt hard/easy 1300
1300
1000 10*100m off 1:45 2300
2300
250 5*50m off 1 min 2550
2550
250 10*25 off 40 2800
2800
200 SWIM DOWN 3000

Total = 3,000m


SET I

400 SWIM 400
100 pull 500
400 swim 900
100 kick 1000
1000
500 5*100m @ 75% 25 SR 1500
100 100m kick 15 SR 1600
100 100m pull 1700
30 SR 1700
400 4*100m @ 75% 20 SR 2100
100 kick 15 SR 2200
100 pull 2300
30 SR 2300
300 3*100m @ 75% 15 SR 2600
100 kick 15 SR 2700
100 pull 2800
30 SR 2800
200 2*100m @ 75% 10 SR 3000
100 kick 15 SR 3100
100 pull 3200
3200
200 swim down 3400

Total = 3,400m


SET J

500 warm up choice 500
500
50 @60% 15 SR 550
50 @65% 15 SR 600
50 @70% 15 SR 650
50 @75% 15 SR 700
50 @80% 750
1 MIN REST 750
100 @60% 20 SR 850
100 @65% 20 SR 950
100 @70% 20 SR 1050
100 @75% 20 SR 1150
100 @80% 1250
1 MIN REST 1250
200 @60% 30 SR 1450
200 @65% 30 SR 1650
200 @70% 30 SR 1850
200 @75% 30 SR 2050
200 @80% 2250
1 MIN REST 2250
100 @60% 20 SR 2350
100 @65% 20 SR 2450
100 @70% 20 SR 2550
100 @75% 20 SR 2650
100 @80% 2750
1 MIN REST 2750
50 @60% 15 SR 2800
50 @65% 15 SR 2850
50 @70% 15 SR 2900
50 @75% 15 SR 2950
50 @80% 3000
3000
200 swim down 3200

Total = 3,200m


SET K

400m SWIM WU

8*50M – if 25m UP EASY BACK DRILL CHOICE/If 50M DRILL CHOICE.  20 SR

800M steady (70%)

600M.  Every 4th length PULL

400M. Every 4th length KICK

200M. @ 80%

200M SWIM DOWN.  ALT BACK / FREE

Total = 3,000m


SET L

400m swim

300m odd lengths choice drill, even lengths backstroke

200m pull

100m kick

6*300m. 30 SR after each 300m

  1. 150m E, 100m M, 50m H
  2. 150m M, 100m H, 50m E
  3. 150m H, 100m E, 50m, M
  4. 150m E, 100m M, 50m H
  5. 150m M, 100m H, 50m E
  6. 150m H, 100m E, 50m, M

200m swim down

TOTAL: 3000m/3k


SET M

25m pool version:

LENGTHS WHAT DISTANCE RUNNING TOTAL
8 SWIM 200 200
2 DRILL 50 250
6 SWIM 150 400
2 PULL 50 450
4 SWIM 100 550
2 KICK 50 600
2 SWIM 50 650
2 DRILL 50 700
       
0 700
20 5*4L @ 75% 500 1200
0 1200
12 12L @ 70% 300 1500
0 1500
16 5*4L @ 80% 500 2000
0 2000
12 12L @ 70% 300 2300
0 2300
16 5*4L @ 75% 500 2800
0 2800
       
0 2800
8 SWIM DOWN 200 3000

TOTAL: 3000m/3k


SET N

500m swim

4*50m choice drill 10 SR between

300m swim

4*50m build within the length.  10 SR between.

10*200m.  30 SR between each.

  1. 50m length normal BP (breathing pattern), 50m length bilateral, 50m length normal BP, 50m length bilateral.  (If you normally breathe bilaterally then change by either breathing to one side or increasing the number of strokes before the breath)
  2. 10 stroke sprint off wall, then easy to wall.  Repeat through.
  3. Build (go from 60% effort to 90% effort) over 100m and repeat.
  4. 50m HARD, 50m BACKSTROKE, 50m HARD, 50m BACKSTROKE
  5. Build over 200m
  6. 50m Easy, 100m HARD PULL (no float), 50m Easy.
  7. 25m @ 65%, 25m @ 75m..  Repeat through.
  8. 50m easy, 50m medium, 50m hard, 50m easy.
  9. RACE PACE!
  10. swim down – non frontcrawl.

Total: 3200m


SET O

400 swim

300 pull

200 drill of choice

100 kick

500 moderate effort but every 3rd length SPRINT

5*100 HARD 15 SR

500 alternating moderate/sprint

5*100 HARD 15 SR

200 swimdown

Total: 3200m


SET P

400 swim

300 pull

200 drill of choice

100 kick

Do the below 3 x through with 20 SR rest between each swim.  Should maintain 75% ensuring pacing is even throughout.

50

100

150

200

200 swimdown

Total: 2700


SET Q

200 EASY

4*50 BUILD within 50 .10 SR

200 EASY

4*50 BUILD within 50. 10 SR

200 EASY

30 SR between each swim.  Aiming for pace to slightly be better each swim.

500

400

300

200

100

2*50

200 swimdown

TOTAL: 2800


SET R

300 swim
100 pull
300 swim

Main set alternating 50 easy (60%) 50 hard (80%) throughout.

15 SR after each swim with 1 minute between each of the blocks.

50
150
250
350

50
100
150
200

50
150
250
350

200 swim down


SET S

200 swim
8 x 50 drill
200 swim
8 x 50 build
200 swim

All 50s sprint/90%
All non-50s @ 75%
20 sr after 50s and 30 sr after non-50s.

50
100
50
200
50
300
50
400

50
100
50
100
50
100
50
100

200 swim down


SET T

500 easy swim
300 pull- bilateral breathing
200 drill (rest after each length if needed)
200 kick

4*400 @ 75%. Ensure all 4 are same pace. Aim to do first one in same time as last one.

200 swim down.

Total: 3000m


SET U

200 SWIM

100 PULL

200 SWIM

100 BACK

200 SWIM

100 KICK

300 PULL @ 75%

200 KICK @ 75%

100 SWIM @ 60% (thinking about tech)

6*50 SPRINT 15 SR

100 SWIM @ 60% (thinking about tech)

200 KICK @ 75%

300 PULL @ 75%

4*100 SPRINT 20 SR

200 SWIMDOWN

3000M


SET V

300 SWIM

200 PULL

100 DRILL CHOICE

ODDS HARD, EVENS MOD

25 SR BETWEEN EACH INTERVAL

 

100

200

300

400

500

400

300

200

100

200 SWIM DOWN

TOTAL: 3300

 

2.5km training sets

**UPDATED 25/02/17**

These ~2.5km sets are ideal if you are training for the 2.5km individual swimathon.  Even if you aren’t they are good bases for any training especially if you are normally just a “plodder”.

We have a page for 3k sets in a 30m pool.  If you are training in a 25m pool then you can do these sets and they will then come to 2500m.  Check them out here: 3K / 30m

Also see 3k sets (come on it is only an extra 500m.. you can do it!)

and maybe even 4k?!

or 5+k set?

image


Set 1

Warm up:

4*100m.  1L free, 1L pull, 1L catchup,1L kick.  20 Seconds rest between each 100m

200m Alternating even lengths breathing every 2, odd lengths breathing every 3.

——-

Take 20 seconds rest between each interval  and swim all at 75% (apart from where says otherwise).  The first 50m should be the same as the last one.

25m

50m

75m

100m

125m

150m

10*50m @ 80%.  30 seconds rest between each 50m.

150m

125m

100m

75m

50m

25m

Swim down: 250m easy free/backstroke. Thinking about perfect stroke.

Total distance: 2400m


Set 2

Warm up:

100m free

75m pull

50m clenched fist up,full stroke back

25m kick

X 2

8*25m build.  Start off length slow and then build to sprint by end of length.

—-

400m @ 70%

2*200m 30 seconds rest between @ 75%

4*100m 20 seconds rest between @ 80%

8*50m 15 seconds rest between @ 85%

—–

swim down: 200m easy

Total distance: 2500m


SET 3

200m free

200m fingertrail

200m alternating clenching fists up and fingers wide on down

100m doggy paddle

Main set:

5*400m with 1 min rest between interval

1) @ EASY thinking about good technique

2) @ MODERATE increase enough whilst maintaining technique

3) @ HARD full out..GO FOR IT

4) @ MODERATE.  Maintain technique whilst fatiguing

5) @ EASY concentrating on technique

Swim down: 200m.. anything BUT front crawl.

Total: 2900m


SET 4

100m free

100m drill of choice

100m pull

100m kick

8*25 build (start length off slow but by end of length you are sprinting) with 20 seconds rest between each length.

Main set:

5*100m @ 75% 20 Seconds rest (SR)

100m easy

5*100m @ 75% 15 SR

100m easy

5*100m @ 75% 10 SR

Swim down: 200m easy.  Thinking about technique.

Total: 2500m


SET 5

This set is in lengths.  Depending on pool length this set can range from 2350m (25m pool) and 4700m (50m)

14L SWIM WARMUP

10L DRILL (pausing at end of each length if needed)

6L alternating 1L kick 1L pull

10L HARD UP, EASY BACK

10L PULL @ STEADY (75%)

10L 2 HARD, 1 KICK, 1 EASY, 2H, 1 KICK, 1 EASY, 2 HARD

5*2L 10SR 1 60%,2 70% 3 75% 4 80%, 5 85%

10L NEGATIVE SPLIT, SO 2ND 5 FASTER THAN 1ST 5 LENGTHS

10L 2E, 2M, 2H, 2E, 2M

—-

4L SWIM DOWN

Total:

25m -> 2350m

30m -> 2820m

33.3m -> 3130m

50m -> 4700m


SET 6

200 swim
100 pull
100 swim
100 catch up
200 8*25m/4*50m build over the length.  15 SR
15 SR rest between each swim.  1 min after each block
50 Pull
100 @60%
50 kick
100 @70%
50 Finger trail
100 @80%
1 MIN REST
50 Pull
200 @60%
50 kick
200 @70%
50 Finger trail
200 @80%
1 MIN REST
50 Pull
100 @60%
50 kick
100 @70%
50 Finger trail
100 @80%
150 swim down
2500

SET 7

250 SWIM

50 PULL

200 SWIM

50 KICK

150 SWIM

—-

100 SWIM / HARD

150 SWIM / EASY

200 ALT EASY / HARD

250 MODERATE BP 3

300 EASY, MOD, HARD * 4

250 MODERATE BP 3

200 ALT EASY / HARD

150 SWIM / EASY

100 SWIM / HARD

100 SWIM DOWN

TOTAL: 2500m


SET 8

400m swim

200m drill.  Can breakdown into 8*25m or 4*50m etc

200m alt pull / kick

400m @ 70% 30 SR

200m @ 80% 30 SR

400m @ 70% 30 SR

200m @ 80% 30 SR

400m @ 70% 30 SR

200m swim down.  Not freestyle.

TOTAL: 2600M


SET 9

300 swim

200 pull

200 catch up

4*150 50 E, 50 M, 50 H 20 SR

6*100 1st 100 Easy, 2nd 100 medium, 3rd 100 hard.  Repeat again.  15 SR

 

2 * 200 AS HARD AS YOU CAN. 1 MIN REST.

200 SWIM DOWN

Total: 2500m


SET 10

100 swim

50 pull

100 swim

50 kick

100 swim

50 pull

100 swim

50 kick

100 pull @ 75%

100 swim @ 85%

100 swim @ 60%

200 pull @ 75%

200 swim @ 85%

200 swim @ 60%

300 pull @ 75%

300 swim @ 85%

300 swim @ 60%

400 swim down

total: 2500m


SET 11

150 swim

100 pull

50 kick

X 3 to get you to 900m

50 SPRINT

100 HARD

150 CATCH UP

200 PULL

4*100 HARD with decreasing rest between. 1) 20 sr, 2) 15 sr, 3) 10sr

200 PULL

150 CATCH UP

100 HARD

50 SPRINT

200 SWIM DOWN

Total: 2500m

 

 

How to survive the return to captivity…..Winter Training

For the past 3 years I (Manda) have got to September race/swim fatigued but instead of wanting to rest, I seem to be in this race to fit in as many swims as possible. This isn’t driven by panic training, as often there are no races left to be training for, but more a pure sense of packing in as much al- fresco-non-heated swimming before the opportunity is gone and we have to return to indoor heated pools. I haven’t swum in an indoor pool since May 6th! So to say I am dreading it is an understatement.

In order to try and make the winter more bearable this is what we do:

1) Incorporate non-swimming stuff into the weekly routine… This is something that me and Katie have done well over the last couple of years by adding in track sessions with Karen Weir at Battersea, free yoga with LuLuLemon, lunch hour spinning and various forms of pilates into the routine.

2) Do one off specials… We have made infrequent visits to Parkruns. Often we accompany them with some yoga, tea and cake. Some of our one off specials were less successful, like the time we ran to a spin class and then there were only the 2 of us in it, so there was nowhere to hide and I could barely walk afterwards, let alone run back to Katie’s. Or the time we tried synchronised swimming and realised that being good at swimming doesn’t mean anything in the synchro world!

3) Eat lots of cake.. its winter.. you need to keep warm!!

4) Mix up the swimming stuff. Whether this be taking it in turns to write swim sessions, visiting different pools, doing the swimathon, attending masters session (ok I only ever managed 1… they wanted me to do Breastroke!!) or attending a SwimForTri swim camps, there are still plenty of things to keep us interested in training through winter.

This year these are a few of things we have planned to keep us busy over the winter:

· Having a baby. Katie is doing this one alone!
· Aqua spinning
· Visiting as many new pools as possible. Although we have covered a lot of them already there are some other ones it would be good to visit.
· Become masters of the Parkrun token scanning. It is time to give back and volunteer
· Shoulder rehab – hoping to do a healthy shoulder workshop with a physio friend.
· Swim outside – Hampton pool and London Fields are heated but outside, so a good half way house.
· Barry’s boot camp – although this isn’t really baby friendly, so something I am going to potentially have to take on solo!

Happy Winter swimming 😀

Manda

The day we swum 100×100

How we attacked it and how it attacked us.

Myself and Katie decided to do 100×100 in preparation for our 10k swim that we were doing in May 2012. I tried to do an email search to find out whose stupid idea it was, so I could blame Katie, but alas I couldn’t find any emails. However, somewhere deep down I know it was probably mine.. Idiot! The idea was it would be good to do a 10k before we did our 10k open water in May, however, as with running a marathon, it isn’t essential to do the full distance in training so we didn’t put pressure on ourselves to complete it. If you know me and Katie though, you know that once we decide to do something, that is pretty much it and we can be the best and the worst influence on each other for this reason.

As it was March completing this in open water wasn’t an option so we went down to Crystal Palace and set about doing 100 x 100. We used a plan that was from H2open magazine site and then amended it for ourselves. It broke it down into 10 X 10 X 100 and varied each 10 based on effort/rest and additionally, we decided to alternate who would be leading every 10 x100.

image

The swim went to plan and then we hit block 8.. I mentally broke at this point and the end never felt like it was coming, however, you knew that block 9 and then block 10 would get easier… or so I thought. Block 9 was hideous and Block 10 was the swim down from hell. Everything hurt and you wanted to swim fast to get it over with, but 1) I couldn’t and 2) I knew I needed to reduce pace in order to swim down properly.

Unfortunately it was before the days of the garmin swim, so I can’t show you our splits, but I remember clearly that we adhered to the above as only the queens of pacing can.

Needless to say it was a challenge and one that resulted in Katie crashing (not seriously!) twice on the way home.

http://www.h2openmagazine.com/features/how-swim-100-100s/