The Animal Set Thread

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  • suziedodssuziedods Charter Member
    An "animal set' in my world has just be re-defined as "get as many yards in as possible in an hour next to the youth team that is practicing their diving for the BIG MEET." It was almost like being next to the breakwater in Aquatic Park when a tanker goes by....
    DanSimonellidpm50

    Looking for the next big thing.. ... @suzieswimcoach www.suziedodsswimcoaching.com

  • IronMikeIronMike Alexandria, VACharter Member
    suziedods said:

    An "animal set' in my world has just be re-defined as "get as many yards in as possible in an hour next to the youth team that is practicing their diving for the BIG MEET." It was almost like being next to the breakwater in Aquatic Park when a tanker goes by....

    Sounds like great rough water practice!

  • I swim with a US team...I get different (distance) workouts about half the time and one of my coach's favorite things to do is give me a long distance set and the kids a long fly set. The pool is set up with lap lanes only every other lane (so the lanes are double wide...we swim like there are lanes every lane though...two sets of circle swimming). He'll stick the big fast teenage boy flyers...frequently in fins...in the same double lane with me and say "It's open water! Gotta get you ready for (*insert upcoming event/race*) Have fun!!" I can't grumble too much...even though when I'm in open water I'm not taking gulps of chlorinated water and trying to make an interval. He put me through a series of racing 500 free in these conditions too.
    Sounds crazy when I am describing it....but actually it is kinda fun....
    DanSimonellijjjnjrdpm50
  • suziedodssuziedods Charter Member
    edited November 2014
    Bastardized from an @sylmarino set...
    W/up
    200S 100K 200P
    150 S 100K 150P
    100S 100K 100 P
    2x50 HARD
    1x800 at pace but smooth
    100K
    100P
    2x50 HARD
    1x600 pace but smooth
    100K
    100P
    4x50 HARD
    1x400 PACE but smooth
    100K
    100P
    6x50 HARD
    EZ100 drill
    1x200 SPRINT
    100K
    100P
    8x50 on 1.30 but sprint sprint sprint
    1x200 P- alternate breathing or whatever to pull your stroke back together
    100 K with out board
    100 EZ count strokes 5K total .. not a huge amount but the mixing up of HARD and pace reallllly kicks my a@@
    crawl out of pool

    Looking for the next big thing.. ... @suzieswimcoach www.suziedodsswimcoaching.com

  • suziedodssuziedods Charter Member
    100x100.. not fast but done.. 85@1.50 (scy) and last 15 on 1.45. One bathroom break.. out of pool.
    The sad part was I could have done more but the pool was closing.. hence one more reason why we love OWS.
    jkormanik

    Looking for the next big thing.. ... @suzieswimcoach www.suziedodsswimcoaching.com

  • loneswimmerloneswimmer IrelandAdmin
    I put together a (long) blog post for people swimming their first long pool swim (+10k). It's based on a specific session of mostly long sets rather than short intervals and is more for the swimmer doing it by themselves than as part of a group. it is thus intended to help learn about the mental side of distance as much as the physical and includes tips about preparation, during the set, and afterwards.
    slknightprodflystormsDanSimonelliSuirThing

    http://www.loneswimmer.com The World's Most Popular Open Water Swimming Blog

  • Much respect to those who can do the 100 x 100 set. I can't handle the 100's. I recently did a 5x2000, which was good, and this past Saturday, did a 2-hour straight swim. Got 8700 yards in on that. New Year's Day, I'm going for a 4 hour swim because...um, I need a good answer to that one. I'm working on building up the mental toughness more than anything.
    jkormanik
  • DanSimonelliDanSimonelli San Diego CASenior Member
    edited December 2014
    I agree with the mental play in the pool, as I mostly swim in the enjoyable ocean.
    Several hours in pool seems dreadful.
    However, for the last couple years, I've tagged along with some friends to the Y for their Xmas eve morning 100x100 fundraiser event.
    Last year it went by rather quickly and I enjoyed it.
    This year, friend Dave Smith changed it up a bit and led our lane with alternating 10x100(yd) on 1:30 and then 1:20.
    This made it more interesting.
    But it certainly was tough to get into a mental groove with all the turns and having to watch for other swimmers.
    Still, enjoyable and considering doing it again this Wed for New Years Eve morning event.

    So, "monster set" for me mentally relative to the 'King Kong' sets posted here!

    It also helped that we went for a nice couple more miles afterwards in Coronado!
    Let my mind unwind! #-o :D
  • SuirThingSuirThing Carrick-on-Suir, IrelandNew Member
    generally most of my sessions aren't long enough to be included here but I think this is a reasonable contribution - The Sleep-Deprived Double

    take your favourite lunchtime set and do it twice, back to back, after staying up all night

    the later in the day that you do it the better (ideally lunchtime or later, no getting it done at 4am to be off to bed while it's still dark)

    in my case I like to do it off the back of two or three 12hr night shifts but that's not a showstopper

    that transition from the first "swim down" to the 2nd "warm up" when you've had no sleep is a real test of mental strength .... you're shattered, and you know exactly what's ahead of you .... but looking back at it in the tough stages of a swim, you know you can fight through tiredness
    loneswimmerCharlieDoSurf

    I tried to convince myself, but, orange flavour electrolyte, mixed with hot chocolate, tastes nothing like Terry's Chocolate Orange ....

  • SpacemanspiffSpacemanspiff Dallas, TexasSenior Member

    I drew up this SCM set when I was feeling ambitious. Goal was race pace endurance. It did not go as planned!

    1x500 @ 8:20 (1:35 goal pace leaves 25 seconds rest)
    1x200 Pull @ 3:40 (recovery)
    2x500 @ 8:20
    1x200 Pull @ 3:40
    3x500 @ 8:20
    1x200 Pull @ 3:40
    1 Minute Rest (feed) 4x500 @ 8:20
    1x200 Pull @ 3:40
    3x500 @ 8:20
    1x200 Pull @ 3:40
    2X500 @ 8:20
    1X200 Pull @ 3:40
    1x500 @ 8:20
    1x200 Pull @ 3:40

    Total: 9200 (10K after warm-up/cool-down)

    Everything went fine until after the 4x500. On the second set of 3x500's, I was gassed. I barely made the first interval, missed the second and pretty much fell apart after that. I called an audible and limped through 1,000 easy and called it a day.

    OnceaRunnerIronMike

    "Lights go out and I can't be saved Tides that I tried to swim against Have brought be down upon my knees Oh I beg, I beg and plead..."

  • flystormsflystorms Memphis, TNMember

    Oooh that one looks like fun. Adding it to the collection, thank you, Spiff!

  • SpacemanspiffSpacemanspiff Dallas, TexasSenior Member

    @evmo 's post in the Training Advice for Newbies reminded me of this thread and a set I've been meaning to post. This has been on my mind for a couple of years, but I haven't tried it. Yet.

    100 x 100's @ 100 seconds (i.e. @ 1:40). No breaks.

    It seems doable, with discipline. Total time would be 2:46. I can do a 2:46 10K in the pool. On a good day. I suppose I'd need to put a sign on the starting block or something, so I don't have to answer the "mind if I share" question. Of course sharing would be fine. It's the discussion about it that would kill the set....

    Perhaps I'll give it a try one of these days...

    ssthomassuziedodsflystormsJustSwim

    "Lights go out and I can't be saved Tides that I tried to swim against Have brought be down upon my knees Oh I beg, I beg and plead..."

  • @Spacemanspiff my team here does the 100 100s on the 100 New Years Eve Day. It is short course yards so it is a bit more civilized. I can't imagine doing this swim on my own. It helps to have a lane full of friends of similar speed and rotate the lead ever 10 reps. For the last 4 years this workout has been the formal start to my serious training season.

    suziedodsDanSimonelli
  • suziedodssuziedods Charter Member

    100 x100 is completely doable, I just need more pool time. It's a great marker set or a base set. My interval now is a much more..uh "stately" 1.55 but true to form I get faster the last 20. @Spacemanspiff , your interval , I never could meet it .@justswim? it IS a great way to usher in the new year.

    JustSwim

    Looking for the next big thing.. ... @suzieswimcoach www.suziedodsswimcoaching.com

  • molly1205molly1205 Senior Member

    I love to start New Years Day with 100 x 100s or a straight 10K with my YMCA pool partners. My intervals are so stately, they're as big as Montana.

    FlowSwimmerssuziedods

    Molly Nance, Lincoln, Nebraska

  • brunobruno Barcelona (Spain)Member

    I did a 100x100 last Saturday. It was organized for a charity, so we had 4 lanes for us (5-6 persons per lane). At 3 lanes intervals were 2.00 (one of the lanes 2.15), and we were swimming at around 1.38. And 5min stop every 2K, for drink & food & toilet. With a friend, we did 10 series, from 3K to 4K, at 1.25; it was fun, but we regretted it later on the following series...

    If you can read Spanish, I wrote a review about it: https://dieciseisgrados.com/2016/12/11/entrenamiento-solidario-100x100-en-el-masnou/

    I found it was great for mental training.

    We have planned another one for the morning of the 24th. This one at 1.50 and without any stop.

    Ericsuziedods
  • here's to big "stately" swims! i am going to do a pre-Hanukkah pool 10k this week--hoping to do an "end of year" 10k next week , > molly1205 said:

    I love to start New Years Day with 100 x 100s or a straight 10K with my YMCA pool partners. My intervals are so stately, they're as big as Montana.

    suziedodsmolly1205
  • Indeed a world of difference between SCM (not a hope on 1:40), and SCY (I am sure doable on 1:40h). Part of me can't believe I have never tried this sort of thing

  • SpacemanspiffSpacemanspiff Dallas, TexasSenior Member

    Jbetley said: Indeed a world of difference between SCM (not a hope on 1:40), and SCY (I am sure doable on 1:40h). Part of me can't believe I have never tried this sort of thing

    SCM! This is, after all, the "animal" set thread.

    "Lights go out and I can't be saved Tides that I tried to swim against Have brought be down upon my knees Oh I beg, I beg and plead..."

  • IronMikeIronMike Alexandria, VACharter Member

    IronMike said: Keeping in line with my definition of "animal," which is vastly different from many of you monster-swimmers out there, here's the set I'll be doing later this week: 400 4×100 400 2×200 600 2×300 600 3×200 800 4×200 800 2×400 600 2×300 400 2×200 400 4×100 My goal is to do everything on ~1:38-1:40 per 100, with no more than :10 rest after each set.

    This'll be my workout this Friday...if my boss will give me a half-day off! Thanks @evmo!

    evmoflystorms
  • LynneLynne Member

    Was looking for a 7km set when I came across @loneswimmer's blog some posts above on marathon pool sessions... at the end of the blog he writes:

    "Your heart is titanium. Your blood is purest adrenalin. Your will is cold-forged iron, your skin is carbon fibre and your muscles are coiled steel springs. You eat discomfort and you play exhaustion for a fool. You know that pain is merely weakness leaving your body. You do not stop when you are tired, you stop when you are done. You have the worst of all addictions because you, my friend, are an endurance athlete, a distance swimmer"

    Yeah B-)

    ssthomasJaimie
  • brunobruno Barcelona (Spain)Member

    I can't help but linking this article here http://www.triathlete.com/2017/02/training/4-bucket-list-swim-workouts_298062

    Well, at the end they include the 100x100...

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