Ryan Woodruff, Lynchburg YMCA
SCY. Intervals remain the same all the way down the set. 50s are at about 200 pace +:03, 100s free need to make the interval by :05. This was a tough one.
Burn Up The Pool
Tag: Threshold
IM Set that burns
Ryan Woodruff, Lynchburg YMCA
Editor’s note: This set was originally published to the blog in 2014.
The Freestyle Squeeze
Ryan Woodruff, Lynchburg YMCA
SCM. This set really brought on the burn. FPA = Fastest Possible Average. JMI = Just make it. Initially, the 7 x 50 were not written on the board and then were added during the 2nd 200 scull/swim by 25. This added a surprise challenge that they excelled at.
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Succeed or Fail?
Ryan Woodruff, Lynchburg YMCA
We did this set in a 25m pool. Basing the intervals off of our 25yd times helped set a very challenging objective for this set.
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Threshold Set with Coach Brookover
Coach Chris Brookover, YBCC Phoenix
2x through:
4 x 75 @ 1:00
4 x 50 @ :35 – [Target :29 or Under]
Rest :40
4 x 75 @ :55
4 x 50 @ :40 – [Target :28 or Under]
Rest :40
4 x 75 @ :50
4 x 50 @ :45 – [Target :27 or Under]
1 x 100 @ 2:40 EZ
See more sets from Coach Brookover here.
Lactate Threshold Set with Coach Andy Copley
Andy Copley, Malibu Canyon Aquatics
Lactate Threshold Set working on 2nd 50 of goal 100 with a little bit of underwater dolphin kick worked in…
GEAR: Fins; Tempo Trainer
7×50 w/fins @ 2nd 50 goal pace 1:00
8×25 no fins, 12subkk @ .45 tempo :25
6×50 w/fins @ 2nd 50 goal pace :55
10×25 no fins, 14subkk @ .45 tempo :30
5×50 w/fins @ 2nd 50 goal pace :50
12×25 no fins, 16subkk @ .45 tempo :35
4×50 w/fins @ 2nd 50 goal pace :45
I do variations of this set a few times each season with different strokes, going off the blocks, etc… it has been one of my most effective sets for a couple of years now as the kids love it and I always get a huge effort out of everybody.
Threshold and Lactate Set with Coach Phil Kraus
Phil Kraus
Head Coach/CEO
Greater Pensacola Aquatic Club
Here is a set I did this AM with my 2 highest groups. We are getting back into the swing of things after a long 5 week of gearing up for fast meets (HS District, Regional & State and our Prelim/Final meet – THE Gravy Bowl) and then the holiday. My intention was to work their endurance a bit while asking them for a few Quality swims. They did a great job and were a bit wrecked after workout. This was after 50 minutes of weights first starting at 5 AM. We have to go AM each day and must be done by 7:30 AM.
Warm Up – 750 yards ~ 20 min
400 Swim on 6:00 with Square Turns (touch turns but they have to get tot he correct side) all with Breaststroke pullout
7 x 50 IM Transition Series – Focus on Turns – Evens are fast
#1 Fly Drill/Swim #2 Fly/BK Swim #3 BK D/S #4 BK/BR Swim #5 BR D/S #6 BR/FR Swim #7 FR D/S
Main Set – Threshold and Lactate Production – 3500 yards ~ 65 min
5 rounds
2 x 200 Freestyle @ Threshold but loosely based on their Cruise interval before they tapered)
#1 Breathing Pattern 3 – Goal get between :05 & :10 rest
#2 Neg Split – Goal get between :10 & :15 rest
Group A = 2:25 Group B = 2:35 Group C 2:25 (doing 175’s)
6 x 50 on 1:00 – Same Stroke by round on #2 & #3
#1 Smooth – Choice of stroke
#2 25 Skill/25 Swim No Free – Skill is anything to improve, drill, BP, Kick, Underwaters, etc
#3 All Out No Free
Warm Down – 250 yards ~ 5 min
Total 4500 yards ~ 90 min
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