Full Commitment Real Estate

Sprint Sets by maximum & minimum distance, and by total length of set

Max-Min Total Set
025-025 300 12x25 alt no breaths / easy
Long course 6x50 even= <4 breaths, even=esay
025-025  400 16x25 (4 times: e/f, f/e, fast, easy)
050-050 250 blast 5x50 over/under with fins, one breath at turn
050-050 300 6x50 (25 uw / 25 sprint)
050-050 500 5x(50 dive sprint, 50 recovery in recovery lane)
050-050 800 4x4x50 1=25%fast/75%easy 2=50%f/50%e 3=75%f/25%e 4=f
050-050 1000 4x50 @+10, 3x50 @+5, 2x50 @b, 1x50 @-5, no break
1x50 @+10, 2x50 @+5, 3x50 @b, 4x50 @-5
- or twice thru with rest halfway
050-050 1200 3x(8x50, 200 recovery)
1@50b+5, 2@50b+5, 3@50b, 4@50b+10, 5@50b-5,
6@50b+15 7@50b-10, 8@50b+20, 200 @200b+1:30
050-050 1500 3x(10x50 @+10) tag (reverse lead order, move in front of tagged swimmer) 3-4 sec apart
050-050 1750 1x50e, 1x50h, 1x50e, 2x50h, 1x50e, 3x50h,
1x50e, 4x50h, 1x50e, 5x50h, 1x50e, 6x50h,
1x50e, 7x50h (better to do 2x50e)
050-050 2000 40x50
2f 1e 4f 1e 6f 1e 8f 1e, rest :30
8f 1e 6f 1e 4f 1e 2f 1e
050-050 2000 40x50:
8 easy, 6 steady, 4 strong, 2 fast,
2 easy, 4 steady, 6 strong, 8 fast
050-050 2000 4x(4x50 @+10, 3x50 @+5, 2x50 @b, 1x50 @-5)
075-025 900 6x(50 build @1, 75 ez @2, 25 sprint)
075-025 1500 5x(25h/25e, 50h/50e, 75h/75e) @b/b+5
075-075 600 8x75 2@1:30 in 100 race time, 2@1:30 drop 4 secs, 2@1:30 drop 6 secs, 2@3:00 from blocks
075-075 1350 3x6x75 set1=1hard/2ez, 2=hard/ez 3=2hard/1ez 
075-075 1350 3x6x75 set1=50e/25h set2=25h/25e/25h set3=d1-4,5e,6h
075-075 1800 3x8x75 double descend
100-025 1000 25 hard / 25 easy, 50/50, 75/75, 100/100,
100/100, 75/75, 50/50, 25/25
100-025 1000 4x(25, 50, 75, 100)
100-025 1400 8x25 4x50 2x100 200 2x100 4x50 8x25
100-025 1500 2x(200 mod, 100 fast, 150 mod, 75 fast,
100 mod, 50 fast, 50 mod, 25 fast)
100-025 1500 3x(100 h right into 100 e, 75h/75e, 50h/50e, 25h/25e)
100-025 1500 3x(25f 25e 50f 50e 75f 75e 100f 100e) @2:00/100
100-025 1500 4x100 d1-4, 8x25 h/e
3x100 d1-3, 6x25 h/e
2x100 d1-2, 4x25 h/e
1x100,      2x25 h/e
100-025 1500 6x(100 easy, 75 hard, 50 easy, 25 hard)
100-025 1500 6x(100 mod, 75 h, 50 m, 25 h, rest)
100-025 1600 2x(2x100h, 100e, 4x50h, 100e, 4x25h, 100e)
100-025 1650 4x25 sprint, 2x100 recovery
3x50 medium, 2x100 recovery
2x75 build,  2x100 recovery
3x50 medium, 2x100 recovery
4x25 sprint, 2x100 recovery
100-025 1750 3x100, 6x50, 12x25
2x100, 4x50, 6x25
1x100, 2x50, 4x25
100-025 1800 3x100 2e1f, 6x50 2e2f, 12x25 3e1f, break
6x50 1e2f, 12x25 2e2f, break, 12x25 fast
100-050 1200 2 times through:
50  @b-:05 all out, 100 @b+:05 long
50  @base  fast,    100 @base  moderate
50  @b+:05 moderat, 100 @b-:05 fast
50  @b+:10 long,    100 @b-:10 all out
100-050 1600 4x(100 @b+10 ez&work turns, 6x50@b+5, rest 1)
set 1 50s = d1-3, 4-6
set 2 50s = 2e/1h/2e/1h
set 3 50s = alt e/h
set 4 50s = 1e/2h/1e/2h
go in sets of 2 lanes together
100-050 1800 10x(50 dive, 100 easy) @2:30 together
100-050 1800 6x(100 hard, 4x50 ez)
100-100 500 5x100 @3
100-100 1400 1x100 @b+5 fast, 100 ez, rest :30
2x100 @b+5 fast, 100 ez, rest :30
3x100 @b+5 fast, 100 ez, rest :30
4x100 @b+5 fast, 100 ez
100-100 1500 3x5x100 d1-5 set1@b+5 set2@b+5, set3@b
100-100 1500 4x100 ez, 1x100 fast, break,
3x100 ez, 1x100 fast, break
2x100 ez, 1x100 fast, break
1x100 ez, 1x100 fast, break
1x100 fast
100-100 1500 5x(100 @b, 100 @b-10, 100 @b-15, 100 @b+x=5:30/set)
b=1:15 5x(100 @1:15, 100 @1:05, 100 @1:00, 100 @2:10)
b=1:20 5x(100 @1:20, 100 @1:10, 100 @1:05, 100 @1:55)
b=1:25 5x(100 @1:25, 100 @1:15, 100 @1:10, 100 @2:20)
b=1:30 5x(100 @1:30, 100 @1:20, 100 @1:15, 100 @2:10)
b=1:35 5x(100 @1:35, 100 @1:20, 100 @2:35)
b=1:40 5x(100 @1:40, 100 @1:25, 100 @2:25)
b=1:45 5x(100 @1:45, 100 @1:30, 100 @2:15)
b=1:50 5x(100 @1:50, 100 @1:40, 100 @2:00)
b=1:55 5x(100 @1:45, 100 @3:50
b=2:00 5x(100 @1:50, 100 @3:40)
b=2:10 5x(100 @2:00, 100 @3:30)
b=2:20 5x(100 @2:10, 100 @3:20)
b=2:30 5x(100 @2:20, 100 @3:10)
100-100 1800 100 m, 1x100 f, 100 e
100 m, 2x100 f, 100 e
100 m, 3x100 f, 100 e
100 m, 4x100 f, 100 e
100-100 1800 6x(100 @b, 100 @b-15, 100 @b+30)
*or b, b-15, b+15
100-100 1800 6x(100 m, 100 f, 100 e)
100-100 2400 4x (3x100, 6x50)
150-025 875 150, 100, 75, 50, 25
100, 75, 50, 25
75, 50, 25
50, 25
200-025 1800 4x200 4x100 4x75 4x50 4x25 as follows:
4x200 @4:00 (1:30 rest)
 #1: 25 fast, 75 build-down effort to 60% & repeat
 #2: 50 fast, 50 build-down effort to 60% & repeat
 #3: 75 fast, 125 build-down effort to 60%
 #4: 200 for time!
4x100 @2:30 (1:15 rest)
 #1: 25 fast, 75 build-down effort to 60%;
 #2: 35 fast, 65 build-down effort to 60%;
 #3: 50 fast, 50 build-down effort to 60%;
 #4: 100 for time!
4x75 @2:00 (1:00 rest)
 #1: easy
 #2: 25 fast, 50 build-down to 60%;
 #3: 50 fast, 25 build-down to 60%;
 #4: 75 for time!
4x50 @1:30 (:45 rest)
 #1: easy
 #2: eight strokes all fast, build-down rest of distance;
 #3: 25 fast, build-down 25;
 #4: 50 for time!
4x25 @1:00 (:30 rest)
 #1: easy
 #2: 6 strokes fast, build-down;
 #3: 10 strokes fast, build down;
 #4: 25 for time!
200-025 2000 4x(200 mod, 8x25 h)
200-025 2100 10x50 build, 200 active recovery
8x25  hard,  200 active recovery
4x50  hard,  200 active recovery
2x100 hard,  200 active recovery
1x200 hard
200-025 2250 3x(4x50 fast/ez, 100 sprint, 200 ez)
3x(4x25 breakout/ez, 50 sprint, 100 ez0
200-025 2800 4x100 easy, 1x200 hard
4x100 easy, 2x100 hard
4x100 easy, 4x50  hard
4x100 easy, 8x25  hard
4x100 easy
200-050 1250  50 e @b+30, 1x75 @b strong
100 e @b+30, 2x75 @b hard
150 e @b+30, 3x75 @b fast
200 e @b+30, 4x75 @b sprint
200-050 1400 4x 50 hard, 100 e
3x100 hard, 100 e
2x150 hard, 100 e
1x200 hard, 100 e
200-050 1600 2x(50  @b+10 build, 50 strong)
2x(100 @b+10 build, 100 strong)
1x(200 @b+15 build, 200 fast)
2x(100 @b+15 ez,    100 fast)
2x(50  @b+15 ez,    50 fast)
200-050 1700 1x50 @b+20, 100 @b+20, 200 @b+20
2x50 @b+20, 100 @b+20, 200 @b+20
3x50 @b+20, 100 @b+20, 200 @b+20
4x50 @b+20, 100 @b+20, 200 @b+20
descend 100s 1-4, hold 200s steady
200-050 1800 200 @base, 2x100 @base, 4x50 @b+05
200 @b-05, 2x100 @b-05, 4x50 @base
200 @b-10, 2x100 @b-10, 4x50 @b-05
200-050 1800 3x(4x50, 2x100, 200)
 set1=ez 50s, ez 100s, hard 200
 set2=ez 50s, hard 100s, hard 200
 set3=all hard
200-100 2400 2 times through:
100  @b-:10 all out, 100 @b+:10 long
100  @base  fast,    100 @base  moderate
100  @b+:10 moderat, 100 @b-:10 fast
100  @b+:20 long,    100 @b-:20 all out
300-025 1800 300 steady, 6x50 @1 fast, break
200 steady, 6x50 @1:05 fast, break
100 steady, 6x50 @1:10 fast, break
200 recovery
4x25 sprint
300-100 2100 300h, 200e, 100h, 2x100e
200h, 200e, 100h, 2x100e
100h, 200e, 100h, 2x100e
300-100 2400 4x(300 ez, 200 build, 100 hard)