Full Commitment Real Estate

Aerobic Freestyle Sets by maximum and minimum distance in set and total length of set
 

Max-Min Total Set
025-025 400 16x25 steady, focus in sets of 2:
 1-2  keep head in line
 3-4  reach and glide
 5-6  keep whole body straight & rotate on axis
 7-8  work catch - earlier & high elbow
 9-10 work mid-pull: under shoulder w/bent elbow
 11-12 work finish: accelerate to hip
 13-14 work recovery: throw straight, elbow up
 15-16 whole stroke - put it together
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 1500 3x(10x50 @+10) tag (reverse lead order, move in front of tagged swimmer) 3-4 sec apart
100-025 1900 100, 1x75, 1x50, 1x25
100, 2x75, 2x50, 2x25
100, 3x75, 3x50, 3x25
100, 4x75, 4x50, 4x25
* 100s = alt 25 catchup / 25 stroke count
*  75s = ascend fast to slow
*  50s = all fast
*  25s = choice stroke
100-025 2000 4x100 @b+5, 3x100 @b, 2x100 @b-5, 1x100 @b-10
4x75 @b+5, 3x75 @b, 2x75 @b-5, 1x75 @b-10
4x50 @b+5, 3x50 @b, 2x50 @b-5, 1x50 @b-10
base=100 base throughout
100-100 1500 3x100 m, 1x100 f, 1x100 e
1x100 m, 2x100 f, 1x100 e
2x100 f, 1x100 e
1x100 f, 1x100 e
1x100 f
100-100 1600 4x(4x100, rest)
- double descend
- 4x(3desc by set, 1h)
- 3m/1f, 2m/2f, 1m/3f, 4f
100-100 1800 3x6x100
 set1 @b-5, steady
 set2 @b,   strong
 set3 @b+5, hard
 or go b-10, b, b+10
 or go 10@b, 5@b-5, 5@b+5
 or 10x100, 5x100, 5x100 = 2000
100-100 1800 6x100 @b,    3x100 @b-5
4x100 @b-5,  2x100 @b-10
2x100 @b-10, 1x100 @b-15
100-100 1900 19x100 @b
 4 d1-4
 4 moderate, 3 hard
 3 moderate, 2 hard
 2 moderate, 1 intense
100-100 1900 8x100 @b+5, 4x100 @b
4x100 @b, 3x100 @b-5 
100-100 2000 10x100 @b+5, 5x100 @b, 5x100 @b-5
100-100 2000 20x100 @b+10, hold b-10
100-100 2000 20x100
4 easy, 3 steady, 2 strong, 1 fast,
1 easy, 2 steady, 3 strong, 4 fast
100-100 2000 2x10x100 4@b+5 3@b 2@b-5 1@b-10
100-100 2000 4x100 @b, 1x100 @b-:05, no rest
3x100 @b, 2x100 @b-:05, rest 1
2x100 @b, 3x100 @b-:05, rest 1
1x100 @b, 4x100 @b-:05
note: or b-:10
100-100 2000 4x100 @b+10 easy, 4x100 @b moderate
4x100 @b-10 hard, 4x100 @b moderate
4x100 @b+10 d1-4 (hard to intense)
100-100 2000 4x100 easy, 4x100 hard
3x100 easy, 3x100 hard
2x100 easy, 2x100 hard
1x100 easy, 1x100 hard
100-100 2000 8x100 @b+5,6x100 @b, 4x100 @b-5, 2x100 @b-10, 1x100
100-100 2100 8x100 @b,     4x100 @b-:05
6x100 @b-:05, 3x100 @b-:10
100-100 2400 6x100 @b,    4x100 @b-5  Pull
5x100 @b-5,  3x100 @b-10 Swim
4x100 @b-10, 2x100 @b-15 Swim
or b+5 to b-10
100-100 2400 6x100 @b, 2x100 @b-5, no rest
4x100 @b, 4x100 @b-5, no rest
2x100 @b, 6x100 @b-5
or @b, b-10 w/ breaks.
no one makes option with breaks)
100-100 2700 6x100 @b+5,  4x100 @b (Pull)
5x100 @b,    3x100 @b-5
4x100 @b-5,  2x100 @b-10
2x100 @b-10, 1x100 @b-15
100-100 2700 6x100 @b+5, 3x100 @b
6x100 @b,   3x100 @b-5
6x100 @b-5, 3x100 @b-10
100-100 2700 8x100 @b, 4x100 @b-5 (Pull)
6x100 @b, 3x100 @b-5
4x100 @b-5, 2x100 @b-10
100-100 2700 8x100 @b+10, 4x100 @b - Pull
6x100 @b+5,  3x100 @b-5
4x100 @b+0,  2x100 @b-10 
100-100 3000 8x100 @b+10, 4x100 @b+5 – Pull
6x100 @b+5,  3x100 @b+0
4x100 @b+0,  2x100 @b-5
2x100 @b+10, rest 1:00, 100 intense
100-100 3600 10x100 @b,    6x100 @b-5  (pull)
 8x100 @b-5,  4x100 @b-10 (swim)
 6x100 @b-10, 2x100 @b-15 (swim)
100-100 4500 45x100 alt 4@b, 1@b-5 leader drops back on #5
125-125 2250 6x(125 @b, 125 @b-:05, 125 @b+:05)
125-125 2400 4x4x125 1&2=steady 3=d1-4 4=hard
150-150 1800 3x4x150 (d1-3,hold #3, d1-3 from held)
or (steady, d1-3 from steady, hold descend)
150-150 1800 4x3x150 set1@+5 set2@b set3@-5 set4@-10
150-150 2400 4x4x150 set1=3e/1h, 2=2e/2h, 3=1e/3h, 4=4h
150-350 2800 2@4:05, 2@3:55, rest, 2@4:00, 2@3:50
150-75 2100 4x150, 8x75
2x150, 4x75
1x150, 2x75
1650-50 1650 Ways to swim a 1650:
1650 straight
600 400 300 200 100 50
2x800 d1-2, 50
1x400, 2x300, 3x200, 1x50
6x225, 3x450, 2x825, or 11x150
300, 7x150, 300
16x100 @b+:10, hold b-:10, 50 fast
11 10 9 8 7 6 5 4 3 2 1
100, 4x50, 400, 100, 3x50, 300, 100, 2x50, 200
200-025 1600 1x200 hard, 2x100 moderate
2x100 hard, 2x100 moderate
4x50  hard, 2x100 moderate
8x25  hard, 2x100 moderate
200-025 1600 200 steady, 1x200 hard
200 steady, 2x100 hard
200 steady, 4x50 hard
200 steady, 8x25 hard
or swap order hard then steady
or change hard order:
 50 100 200 25
 25 50 100 200
 50 100 25 200
200-025 2000 Geoff A sendoffs (start at 2:00 or 2:30)
Pull @2:30 2:25 2:20 2:15 2:10 2:05
Swim @2:00 1:55 1:50 . . . :20 :15
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 descend within each set:
200 100  75  50  25
 25 200 100  75  50
 50  25 200 100  75
 75  50  25 200 100
100  75  50  25 200
200-025 3600 descend within each set:
200 150 100  75  50  25
 25 200 150 100  75  50
 50  25 200 150 100  75
 75  50  25 200 150 100
100  75  50  25 200 150
150 100  75  50  25 200
200-050 1050 descend within each set:
200 100  50
50  200 100
100  50 200
200-050 1500 3x(200, 2x100, 2x50) double descend
200-050 1800 4x50 @b+:05, 3x200 d1-3
4x50 @b+:05, 2x200 d1-2
4x50 @b+:05, 1x200 hard
Or, reverse order
200-050 2000 200 150 100  50
150 200  50 100
100  50 200 150
 50 100 150 200
descend within each set
200-050 2050 2x(3x200 steady, 3x100 d1-3, 3x50 at last pace)
200-050 2100 3x(6x50 d1-3, 4-6, 2x200)
200-100 1500 3x(3x100 easy, 200 hard)
  -or 200h 3x100e
200-100 1800  4x200 (150 desc 1-4 / 50 fast)
 4x150 (100 desc 1-4 / 50 fast)
 4x100 ( 75 desc 1-4 / 25 fast)
 *  example using 200's:
    1= 150 easy     / 50 fast
    2= 150 moderate / 50 fast
    3= 150 strong / 50 fast
    4= 200 fast
200-100 1800 1x100 steady, 200 fast
2x100 steady, 200 fast
3x100 steady, 200 fast
4x100 steady, 200 fast
200-100 1850 2x200 @b moderate, 150 @b+15 easy, 3x100 @b-10, rest
1x200 @b moderate, 150 @b+15 easy, 2x100 @b-15, rest
1x200 @b moderate, 150 @b+15 easy, 1x100 @b-20
200-100 2000 200 strong   @b+10, 1x100 @b+10, 2x100 @b+5,  r 1
200 moderate @b+10, 1x100 @b+5,  2x100 @b,    r 1
200 easy     @b+10, 1x100 @b,    2x100 @b-5,  r 1
200 recovery @b+10, 1x100 @b-5,  2x100 @b-10
200-100 2000 200, 2x100, 200, 2x100 @b, rest 1
200, 2x100, 200, 2x100 @b-5, rest 1
200, 2x100 @b-10
200-100 2000 4x(3x100 d1-3, 200) descend 200s by set
200-100 2000 5x(200, 2x100) desc by set
200-100 2000 5x100 d1-5, 5x200 d1-5, 5x100 d1-5
200-100 2000 8x100 steady, 4x200 d1-4, 4x100 hard
200-100 2050 200 steady, 5x100 d1-5, 200 fast
200 steady, 5x150 d1-5, 200 fast
200-100 2100 3x(200 steady, 3x100 d1-3, 200 strong)
200-100 3000 4x200 @b+10, 4x100 @b+5 keep mhr-30
3x200 @b+10, 3x100 @b+5 keep mhr-20
2x200 @b+10, 2x100 @b+5 keep mhr-10
1x200 @b+10, 1x100 @b+5 keep mhr
200-100 3100 200 @b+10, 8x100 @b+5 (Pull set)
200 @b+5,  6x100 @b
200 @b,    4x100 @b-5
200 @b-5,  2x100 @b-10
200 @b+30, 1x100 fast
200-200 1600 8x200 odd=broken* even=d2-8 straight
 *1=50/50/100 3=50/100/50 5=100/50/50 7=100/100
200-200 1800 3x3x200 (steady, moderate, intense broken) -or double desc
200-200 1800 9x200
 1=Pull
 2=Pull, broken @100, 1st 100=stroke count, 2nd=mod
 3=Pull, broken @50s, alt stroke count / mod
 4=Pull, broken @25s
 5-9=Swim, broken @100&150, 100ez, 50 build, 50 hard
200-200 2000 2x5x200 d1-3, ez4, hard5
200-200 2000 4x200 3x200 2x200 1x200 desc by set
or set1@b set2@b-5 set3@b-10 set4=timed
200-200 2000 5x200 @hr=220-age-30
3x200 @hr=220-age-20
2x200 @hr=220-age
200-200 2400 3x200 @200b+5, 1x200 @200b-15
2x200 @200b+5, 2x200 @200b-15
1x200 @200b+5, 3x200 @200b-15
or @b+10, @b
200-200 2400 3x4x200
> set1@b, 2@b-5, 3@b-10
> set1 3@b,1@b-10, set2 2@b,2@b-10, rest
  set3 1@b,3@b-10
> all @b - set1 3e1h, set2 2e2h, set3 1e3h
200-200 2400 4x3x200 set1=steady set2=desc steady to strong
        set3=hold strong set4=desc strong to fast
200-200 3200 4x4x200 set1=3e/1h set2=2e/1h set3=1e/3h set4=4h
250-100 1400 4x (250 fartlek*, 100 timed, rest 1)
* 250 fartlek = 25 easy / 25 fast / 25 easy /
 50 fast / 25 easy / 75 fast / 25 easy
250-150 3000 Pull 4@3:30
Swim 3@3:40, 1@3:15
     2@3:40, 2@3:15
250-50 Stop at whistle. Repeat to same point
2@3:30 +:30 recovery to pool end
6x50 @:45
4x2:30 +:30
6x50 @:45
6x1:30 +:30
275-025 1650 12,11,10,9,8,7,6,5,4,3,2,1 = 78 (1950)
11,10,9,8,7,6,5,4,3,2,1 = 66 (1650)
8,7,6,5,4,3,2,1 = 36 (900)
1,2,3,4,3,2,1 = 16 (400)
4,3,2,1 = 10 (250)
300-025 2800 300p, 2x200, rest
300p, 4x100, rest
300p, 8x50, rest
300p, 16x25
300-025 3900 Ironman: meters: 3x300 6x200 9x100 12x50 12x25
         yards: 3x300 7x200 10x100 11x50 15x25
300-050 2000 4x50 d1-4, 4x100 d1-4 start at 2nd 50 pace, 2x200 d1-2 start at 2nd 100 pace, rest
3x100 d1-3, 2x200 d1-2 start at 2nd 100 pace, 1x300 drain the tank
300-050 2100 3x(300 @b, 200 @b-10, 100 @b-10, 2x50 @1:00)
300-050 2150 300 @b steady,   50 strong, wk*, 50 fast, rest :30
250 @b steady,   50 strong, wk*, 50 fast, rest :30
200 @b steady, 100 strong, wk*, 50 fast, rest :30
150 @b steady, 150 strong, wk*, 50 fast, rest :30
100 @b steady, 200 strong, wk*, 50 fast, rest :30
050 @b steady, 250 strong, wk*, 50 fast
*wk = wall kick 5 sec easy + 5 sec fast = 10 sec
 The point is to have a strong kick home
300-050 2400 300 neg split, 2x150 hold split
300 neg split, 3x100 hold split
300 neg split, 4x75  hold split
300 neg split, 6x50  hold split
300-050 2400 4x(50, 100, 150, 300)
set1:e,mod,ns,fast set2:e,ns,ns,fast
set3:e,ns,fast,fast set4:e,fast,fast,fast
300-050 2650 4x(50 hard, 300 steady, 200 moderate, 100 strong, no rest)
Rest, 50 intense
300-050 3300 Pull 3x100 steady @b, 50 ez @1:00
     3x200 d1-3 @b,   50 ez @1:00
Swim 3x300 d1-3 @b,   50 ez @1:00
     3x100 d1-3 @b+5, 50 ez @1:00
     3x200 d1-3 @b+5, 50 ez @1:00
     3x100 d1-3 @b+10,50 ez
300-075 2900 300, 2x150, 4x75
2x150, 4x75
4x75
300, 2x150, 4x75
300-100 1800 300, 4x100 @b, 4x100 @b-5, 4x100 @b-10, 300
300-100 1800 3x(300 200 100)
 *set1@+5 set2@b set3@-5
 *descend by set, steady base, steady within set
300-100 1800 3x(3x100 d1-3, 300), or
3x(300, 3x100 d1-3)
300-100 2000 300 2x200 3x100
 (300=ns 200=hold last 150, 100=d1-3 from 200)
2x200 3x100
 (200=hold last 100, 100=d1-3 from 200)
3x100 (hold last 100)
300-100 2000 4x300 3x200 2x100
300-100 2400 2x300 2x200 2x100 break 2x100 2x200 2x300
300-100 2500 3x300 d1-3
4x200 d1-4
5x100 d1-5
6x50  d1-6
300-100 2700 3x(6x100 @b-5 +5 -5 +5 -5 +5, 300 strong)
300-100 3000 4x300 5x200 8x100
300-100 3000 1x300, 1x200, 3x100 @b+5
1x300, 3x200, 1x100 @b
3x300, 1x200, 1x100 @b-5
300-100 3000 1x100, 1x200, 3x300 @b+5
1x100, 3x200, 1x300 @b
3x100, 1x200, 1x300 @b-5
300-100 3000 1x100, 1x300, 3x200 @b+5
1x200, 1x100, 3x300 @b
1x300, 1x200, 3x100 @b-5
300-150 2250 300, 2x150
300, 3x150
300, 4x150
300-300 1800 6x300 d1-4, 5ez, 6intense or d1-3 4-6
300-300 2700 3x3x300 set1=pull 2=neg split 3=d1-3
400-025 2000 400, 4x100
300, 4x75
200, 4x50
100, 4x25
400-050 1600 1x400 neg split
2x200 hold 400 pace
4x100 desc 1-4
8x50  alt ez/hard
400-050 2000 400 neg split, 2x50 hold split, break
300 neg split, 4x50 hold split, break
200 neg split, 6x50 hold split, break
100 neg split, 8x50 hold split
400-050 2100 3x50, 200, 3x100, 400
3x100, 400, 3x50, 200
400-050 2250 400 Pull, 2x300 Fr, 3x200 Fr/IM/Fr, 4x100 K,
5x50 d1-5
400-050 2500 400 50 300 50 200 50 100 50
       300 50 200 50 100 50
              200 50 100 50
                     100 50
--> 50's  = stroke, all else = Fr
400-050 3100 400, 4x(5x100, 1x50), 400
400-050 3200 16x50 (4@b+5, 4@b, 4@b-5, 4@b+10) 3200
8x100 @b+20 free test set
4x200 @b+20 e/f/e/f
2x400 @b pull
400-050 3800 1x500 Fr, 2x400 P, 3x300 Fr, 4x200 alt Fr/IM,
5x100 K, 6x50 d1-3,4-6
400-100 1800 2x(400, 3x100 d1-3, 200 at last pace)
400-100 1800 400 @mhr-50, 1x100 @mhr-5
400 @mhr-50, 2x100 @mhr-5
400 @mhr-50, 3x100 @mhr-5
400-100 1800 400 easy, 2x50 build, 100 fast
300 easy, 2x50 build, 100 fast
200 easy, 2x50 build, 100 fast
100 easy, 2x50 build, 100 fast
400-100 1800 400, 200 steady
300, 200 strong
200, 200 fast
100, 200 sprint
400-100 1800 400 neg split, 2x200 hold split, break
300 neg split, 2x150 hold split, break
200 neg split, 2x100 fast
400-100 2000 1x400, 2x200, 4x100 d1-4, 2x200 1x400
400-100 2000 400 2x200 400 4x100 400
400-100 2000 400 2x200 4x100 2x200 400
400-100 2000 400 2x300 3x200, rest, 4x100
400-100 2000 400 300 200 100 400 300 200 100
400-100 2000 400 300 200 100
300 200 100
200 100
100
400-100 2000 400 300 200 100, rest 1, 100 200 300 400
400-100 2000 400 steady, 3x100 steady, 100 fast
200 steady, 2x100 fast
100 steady, 3x100 strong, 400 fast
400-100 2000 400, 4x100 @b+5, 4x100 @b, 4x100 @b-5, break, 400
400-100 2000 400, 4x100
300, 3x100
200, 2x100
100, 1x100
*descend by set, or
*steady distance & descend 100's, or
*hold base for distance, descend base for 100s
*Neg split dist, hold 2nd half for 100s
*Reverse either or both columns
*Swap columns
*Swap cols & desc 100s to pace to hold for dist
400-100 2000 400, 4x100, rest :30, 400, 4x100, rest, 400
400-100 2000 4x(400 draft, 100 easy)
400-100 2000 4x100, 3x200, 2x300, rest, 1x400 descend by set
400-100 2100 1x400, 2x200, 4x100
3x100, 2x150, 1x300
400-100 2400 1x400, 2x200, 4x100 (pull)
4x100, 2x200, 1x400 (swim)
400-100 2400 3x(400, 4x100 d1-4)
400-200 3200 400 ez, 3x(4x200 d1-4 @200b+5), 400 hard
400-400 2000 5x400 d1-5
400-400 2400 2x3x400 set1=broken w/:10 @200, set2=broken w/:05 @100
450-175 3000 Pull 1xlong @5:00, 3xshort @2:00 d1-3, rest 1:00
Swim 1xlong @5:00, 3xshort @2:00 d1-3, rest 1:00
Swim 1xlong @5:00, 3xshort @1:55 d1-3, rest 1:00
Hard 1xlong @5:00, 3xshort @1:50 d1-3, rest 1:00
Easy 1xlong @5:00, 3xshort @2:10
1:07 long=425, short=175
1:15 long=400, short=150
1:20 long=350, short=150
1:35 long=325, short=125
1:40 long=300, short=100
2:00 long=250, short=100
2:10 long=225, short=75
2:30 long=175, short=75
500-025 2900 1x500 Kick
1x400 Pull
2x300 Pull
3x200 IM, Fr, IM
4x100 descend 1-4
5x50  e / f / e / f / f
6x25  Fr, Ba, Fr, Br, Fr, Fl
500-100 2000 Super 500: 2x(5x100, 500)
  5x100 = same pattern as 500
  500 = 100ez / 25h/75e / 50h/50e / 75h/25e / 100h
500-500 1500 3x500 d1-3
 or 1=(1st length 1 fast stroke then easy,
     2nd length 2 fast/easy,…)
 2=(1st length easy count strokes fast turn,
  each length then reduce 1 easy stroke and replace with fast)
 3=fast
600-050 6300 600 Fr @ 65% intensity
stretch - 5 min
8x50 - explode 15m/ez 35m, @1:45. Speed development set. Easy 200 swim halfway
stretch - 5 min
6x100 IM @2:45 75% intensity
300 ez pull recovery
24x100 @1:50 anaerobic threshold pace
Cool down 500m easy
650-650 650 650-300 Fartlek Set in 8:00
 650 (1:14): 4e/1h/3e/1h/2e/1h/1e/1h/1e/2h/1e/3h/1e/4h
 600 (1:20): 4e/1h/3e/1h/2e/1h/1e/2h/1e/3h/1e/4h
 550 (1:27): 4e/1h/3e/1h/2e/2h/1e/3h/1e/4h
 500 (1:36): 4e/1h/3e/2h/2e/3h/1e/4h
 450 (1:47): 4e/1h/3e/1h/1e/3h/1e/4h
 400 (2:00): 3e/1h/2e/1h/1e/1h/1e/2h/1e/3h
 350 (2:17): 4e/1h/3e/2h/1e/3h
 300 (2:40): 3e/1h/2e/2h/1e/3h
800-100 2800 2x100 @b+10 easy, 200 hard
2x200 @b+10 easy, 400 hard
2x400 @b+10 easy, 800 hard
800-800 2400 3x800 d1-3