# The Lunchtime Set Thread

Sets for working stiffs!

This is a thread for high-quality, distance and threshold-oriented sets that are designed to be finished in approximately 45 minutes. Leaving 10 minutes of warm-up and 5 minutes of cool-down, you should be able to complete a full workout in about an hour - and then get back to the office!

Typically, these are sets I do with Santa Barbara Masters (LCM) or with my training partner Zack (SCY).

Usage note: "400 on BASE + 10" means "400 on BASE interval * 4, plus 10 seconds,"

This is a thread for high-quality, distance and threshold-oriented sets that are designed to be finished in approximately 45 minutes. Leaving 10 minutes of warm-up and 5 minutes of cool-down, you should be able to complete a full workout in about an hour - and then get back to the office!

Typically, these are sets I do with Santa Barbara Masters (LCM) or with my training partner Zack (SCY).

**Definition of "BASE"**-- There are varying definitions, but to my mind the simplest is: The fastest interval at which you are capable of doing 10x100 in an average workout.**AIA**- adjust intervals accordingly!Usage note: "400 on BASE + 10" means "400 on BASE interval * 4, plus 10 seconds,"

**not**"400 on BASE interval + 10 seconds per hundred."
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## Comments

3x300 @ BASE +20 / +10 / +0

3x200 @ BASE -5

3x300 @ BASE +0 / +10 (hold same pace as #1) / +20 (faster than #1 & #2)

"Masters minute" rest between each round.

marathonswimmers.org/blog

http://marathonswimmers.org/blogs/ironmike

To my understanding, basically, it means: "A minute's rest, rounded up to the nearest 30 seconds." Or alternatively, "About a minute's rest, unless a tacit agreement arises among lanemates to extend it to 2 minutes. Or whatever, because it's Masters and you can do whatever you want."

marathonswimmers.org/blog

http://marathonswimmers.org/blogs/ironmike

"Duck Duck Goose"

3 X [2 X 250m @ 3:45, 1 X 300m @ 4:00]

"A" Group has to do it all on 3:45

Mortals may pull the 300's as needed

[2600 SCY]

2x150 @ +15

4x100 @ BASE (for us, 1:10)

2x150 @ +15

4x100 @ +10 (faster)

2x150 @ +15

4x100 @ +20 (even faster)

2x150 @ +15

(master's minute rest)

200 at goal pace for a 500, one at a time, filmed

marathonswimmers.org/blog

3x"drop dead" 1000's with a master's minute between each.

A drop dead 1000 is a NON-STOP 1000 done as follows:

4 laps at 1-2 mile race pace, 1 lap as hard as you can,

3 laps at 1-2 mile race pace, 2 laps as hard as you can,

2 laps at 1-2 mile race pace, 3 laps as hard as you can,

1 laps at 1-2 mile race pace, 4 laps as hard as you can.

(a "lap" is up & back of a 25 yd pool = 50 yards)

This is for a transition or peaking period and is good prep for shorter races. It can also be adapted for longer races by making the 4,3,2,1 sequence @ long race pace and the 1,2,3,4 sequence as a hard race acceleration - of course, then you have to do more of them and that won't fit into a lunchtime.

“Moderation is a fatal thing. Nothing succeeds like excess.” - Oscar Wilde

http://marathonswimmers.org/blogs/ironmike

"Zen mile" a.k.a. broken 1650

11 lengths, rest 15 sec.

10 lengths, rest 15 sec.

9 lengths, rest 15 sec.

....

3 lengths, rest 15 sec

2 lengths, rest 15 sec

1 length.

A length is 25 yards.

You can also do this as a "Zen butterfly double mile" which is the same as the above, but after the 1 length , rest for 15 secs and then do the original IN REVERSE. (The butterfly in the name is for the shape of the workout, not that you are doing butterfly stroke.)

BTW, for the "drop dead" 1000's you can also turn these into "drop dead" 500's by doing lengths instead of laps.

“Moderation is a fatal thing. Nothing succeeds like excess.” - Oscar Wilde

4x100 @ BASE (just make it)

4x300 @ BASE+30 (hold same pace)

4x100 @ BASE (whatever you've got left)

Zack and I did this today with a base interval of 1:10 (SCY) - meaning 300s on 4:00.

marathonswimmers.org/blog

400 @ BASE

100 easy, active recovery

400 broken at the 200, with 20 seconds rest at the break. Overall time for this 400, once the 20 seconds is pulled out, should be 6-8 seconds faster than the first 400.

100 easy, active recovery

400 broken at the 100, with 10 seconds between each 100. Overall time for this 400, once the 30 seconds is pulled out, should be 6-8 seconds faster than the second 400.

100 easy, active recovery

Thanks evan

2500 SCY, BASE = 1:10

- 3x300 @ BASE+10

- 2x200 @ BASE+20

- 1x100 AFAP (as fast as possible)

- 100 easy (active rest)

- 3x100 @ BASE

- 2x200 @ BASE+10

- 1x300 AFAP

Hold steady pace (but still make interval) on parts 1/2/5/6.Blast the 100 & 300 (we'll be aiming for 1:00 and 3:15, respectively).

marathonswimmers.org/blog

4500 SCM, Base = 1:20

3 x 1500 SCM with a master's minute rest between each

- 1 @ Base + :45

- 1 @ Base

- 1 @ Base - :45

3500 SCY, Base = 1:10

400 loosen

warm-up set (1000 SCY):

- 4x25 underwater streamline dolphin-kick

- 4x50: 25 scull, 25 drill

- 4x75: fl/bk/br, bk/br/fr, br/fr/fl, fr/fl/bk

- 4x100 free @ BASE+20: 12/13/14/15 SPL by 100

main set (2000 SCY):- 4x250 @ BASE+5 (3:00) - aerobic, just make the interval, set up for Part 2

- 10x100 @ BASE+20 (1:30), best average - i.e., aim for fastest 1000 sum

100 cool-downmarathonswimmers.org/blog

9x200 SCY

1 @ BASE-10

2 @ BASE

3 @ BASE+10

2 @ BASE

1 @ BASE-10

(Base = 1:10, i.e., 2:10, 2:20, 2:30, 2:20, 2:10 = ouch!)

marathonswimmers.org/blog

50 fast, 50 easy

2*50 fast, 50 easy

3*50 fast, 50 easy

4*50 fast, 50 easy

5*50 fast, 50 easy

I took 5 seconds between the fast 50s and 20-30 seconds rest after each easy 50.

Managed 52 mins which I was pleased with at my somewhat pedestrian pace.

Jason

Target time between 1 hour 30 mins when starting working down to 1 hour or less

Check your pulse / heart rate and record it.

Start with a warm up of 10 lengths plus 1 x length back stroke

(275 metres = 11 lengths to loosen up before your sprints)

4 x 100 metre sprints watching the clock

(400 metres 16 lengths - hard swimming with short rests in between each set) -- total = 675 metres

short rest - until you are fit (4/5 mins max) - if you don't need a rest you are not working hard enough.

Rest time is the time to consider your recovery rate by checking your heart rate and it's recovery time.

Do a timed swim of 75 lengths (1875 metres - 75 lengths about a nautical mile which is 1852) -- total = 2550 metres

short rest (4/5 mins max) - heart rate recovery time

200 metre sprint (200 metres is 8 lengths) -- total = 2750 metres

short rest (4/5 mins max) -

Wind down swim of 250 metres (10 lengths) total = 3000 metres

120 lengths x 25 = 3000 metres or 1.62 nautical miles

Heart rate at finish and recovery time

Note the time it takes to complete the set in your log/diary each time you complete it.

Use this as your bench mark to test your improvement over your training periods.

Don't be surprised if it takes a few sessions to complete the 120 lengths of the pool or if you never get it down to an hour.

If it takes you more than 75 mins (that's 2200 metres or 2400 yards = 1.2 nautical miles it's going to be a very long swim.

Here's one I did last night.

12 x 25 back on :30 with hella fast kick (excellent way to warmup quickly)

500 at comfortably hard effort don't look at clock til the end, can use result for performance model.

20 x 25 (:10) small paddles, buoy and kicking with very fast turnover 72+ (working to build specific turnover and strength).

Take daughter to McDonald's if she finished her homework before practice!

http://www.loneswimmer.com

Any new Lunchtime sets to share?

marathonswimmers.org/blog

5x100 - Base + 25

4x 200 - Add Base-5 to the 100 interval

3x300 - Add Base-5 to the 200 interval

2x400 - Add Base-5 to the 300 interval

1x500 - Add Base-5 to the 400 interval

For example, if Base = 1:20, then you start at 1:45 and then add 1:15 to each:

5x100 - 1:45

4x200 - 3:00

3x300 - 4:15

2x400 - 5:30

1x500 - 6:45

If your Base = 1:15, you start at 1:40 and add 1:10 to each:

5x100 - 1:40

4x200 - 2:50

3x300 - 4:00

2x400 - 5:10

1x500 - 6:20

250 IM inverted pyramid (up an down) in 25 meter increments. Each additional stroke is 25 meters farther than the one before, such that the middle (longest) interval looks like this: 25 fly, 50 back, 75 breast, 100 free. Each interval is base +15 per interval, not cumulative, so that you're only getting about 3-8 seconds rest per interval (after accounting for the back/breast speed and fly fatigue). So if your base is 1:40, then 25m interval is :40 (1:40/4 = :25+:15); 50m interval is (:50+15) :65; 100 @ 1:55; etc. I'm not 100% sure that it was +15. It might have been +20. It felt like +5, but the math doesn't seem plausible. Whatever it was, there was no feeling of "rest" after the first 4-5 intervals. Gasp 6-8 breaths and push off.

Here are the "up" intervals (down is the reverse of this):

25 fly

25 fly, 25 bk

25 fly, 50 bk

25 fly, 50 bk, 25 br

25 fly, 50 bk, 50 br

25 fly, 50 bk, 75 br

25 fly, 50 bk, 75 br, 25 free

25 fly, 50 bk, 75 br, 50 free

25 fly, 50 bk, 75 br, 75 free

25 fly, 50 bk, 75 br, 100 free

No repeat of the long and then back down by carving off the last 25m each interval (i.e., the first down interval only has 75m free).

The worst part is: I missed the "and then back down" part of the instructions. So I'm hanging off the backstroke grips, desperately trying to open my lungs enough to catch my breath, approaching the tipping point of satisfaction overtaking pain, when the number 2 guy says: "You going?" "Going where??" "Back down" "Oh, hell" and then I pushed off for 20 more minutes of suffering...

To those of you (like me) who look at this and think, "that doesn't look so bad": beware! There's something about starting each interval with 25m fly. It gets to you. Physically and mentally. I told coach we need to make this our regular Friday workout, but I don't think he wants to scare off the masses...

2,500 meters, not including warm-up/cool-down.