Swim Set of the Week
Dr. Randy Gordon's swim sets are 3400-3800m in length and can be completed in around an hour and a half
This is a quick milage set. You can get thru the set quicky thus a nice areobic set. At 1:30 pace you can have this set done in just over an hour.
Warm Up
300 mix -30 rec
4x75 swim/side kck/ swim - 15 rec
3x100 pull - scull first 25 - 20 rec
6x50 desc 1-3 (2x) - 15 rec
Main Set
600 swim -60 rec
5x100 swim - 10 rec
400 pull DPS - 40 rec
3x100 swim (desc 1-3) - 10 rec
200 swim - 30 rec
100 swim - done
Warm Down
4x50 alt bk/fr br/fr -15 rec
3500m
Broken 300's for the main set. Concentrate on the swim portion and your form.
Warm Up
12x 100
1. Mix
2. Kick with board
3. Pull
4. Alternate 25s swim/drill of choice
Repeat 3x 20 rec between each
1200
Main
300 swim steady - 40 rec
3x100 desc 1-3 - 30 rec
300 pull - 40 rec
2x 150 pull - middle 50 front scull - 30 rec
Repeat 2x
2400
Down 100 mix ez
3700
The 12 repeats of Christmas. This is a steady swim set. Work the stand alone swims and concentrate on good drill form.
Warm Up
12x100
2 mix - 2 kick with board - 2 pull - 2 middle 50 scull with bouy - 2 second 100 faster - 2 middle 50 shark fin. All 20 rec
1200
Main Set
12x200
2 swim - 2 first and last 25's side kick - 2 pull - 2 first and last 25 catchup - 2 swim - 2 first and last 25 zipper. All 30 rec
2400
Warm Down
12x25 swim/bk/br/swim (3x) 10 rec
3900 Total
Fast Short Speed Set. Descending 50 repeats. Make sure you keep nailing each one on your fast time.
Warm up
300 mix - 30 rec
6x50 kick with board - 10 rec
200 pull - 20 rec
4x50 with pull bouy - scull 25/swim 25 - 10 rec
100 swim - 15 rec
2x50 25 fast/25 ez - 10 rec
1200
Main Set
10x50 fast - 30 rec
200 easy pull - 30 rec
8x50 fast - 30 rec
200 pull easy - 30 rec
6x50 fast - 30 rec
200 pull easy - 30 rec
4x50 fast - 30 rec
200 pull easy - 30 rec
2x50 fast - 30 rec
2300
Warm Down
100 easy
3600 Total
The goal of this set is to focus on the finishing of the swim stroke - continue all the way thru to the end. Concentrate on it when swimming the two 400s
Warm Up
200 mix - 30 rec
2x100 kick with board - 20 rec
200 pull - 30 rec
2x100 alt side kick/swim by 25s - 20 rec
200 swim - 30 rec
2x100 alt bk/fr br/fr by 25s - 20 rec
1200
Repeat main set once
400 swim - finish stroke - 60 rec
2x200 pull - second one faster - 30 rec
4x100 1. (with pull bouy) 50 front scull/ swim
2. swim
3. 50 shark fin/swim
4. pull
all 100s on 20 rec.
2400
100 mix ez
3700
The goal of this set is that you want to descend each 200 that you return to in the main set. The rest of set is steady with some fun drill work. Enjoy
Warm Up
2x100 mix
2x100 kick with board
2x100 middle 50 zipper
2x100 pull
2x100 middle 50 back
ALL WITH 20 RECOVERY
1000
Main Set
200 swim 40 rec
2x200 pull 30 rec
4x50 drill 1 - shark fin 2- catcup 3- zipper 4- swim
REPEAT 4X AND DESCEND EACH 200 1-4
2400
Down
4x50 alt bk/fr - br/fr
3500
Steady build Set - The goal of this set is working at the end when you are tiring. Make sure the last 400 of the set is faster and then take that split time to start off the descend. So if your total time on the last 400 was 6:00 then the descend for you starts on 1:30 for the first 100 and then faster after. Work it!
Warm Up
200mix - 30 rec
8x50 alt kick with board - side kick/swim - 15 rec
200 pull - 30 rec
8x50 desc 1-4 (2x) one swim / one pull - 15 rec
1200
Main Set
100 swim fast - 30 rec
200 pull - DPS - 30 rec
300 swim - last 25 per 75 front scull - 40 rec
400 swim - 60 sec reset
100 swim fast - rec
200 pull DPS - 30 rec
300 swim - last 25 per 100 shark fin ( pause in recovery with elbow high like a shark - works high elbows and balance in the water ) - 40 rec
400 swim - build faster than the first 400
4x100 desc 1-4 starting at your 400 split time - 30 rec
2400
Warm Down
100 mix
3700
Fast Swim Set
This is a fartlek style set with up and down heart rate. Work the fast stuff and with the pull recovery really try to stretch your stroke out - Distance per stroke. Enjoy!!
Up
400 mix - 45 rec
6x50 alt 25's side kick/swim 15 rec
200 pull 30 rec
3x50 desc 1-3 - 20 rec
1050
Main
5x100 fast - 40 rec
200 pull easy - 15 rec
8x50 fast - 20 rec
200 pull easy - 15 rec
3x100 fast - 40 rec
200 pull easy - 15 rec
8x25 sprints - 15 rec
200 pull easy 15 rec
100 flat out for time
50 easy
2350
200 mix warm down
3600m set.