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TOP 3: Killer Swim Sets
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- Опубликовано: 5 авг 2024
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8:08 "just make it through one more" I always tell myself this every practice and it really does help a lot
Yeah, the 100×100 is the one for me. Did it once last year, plan to do it once every year. It's character building day for me. 100×100 is ineffective in making a better swimmer but that's ok because it's meant to build the mind, not the body. When the initial adrenaline wears out and fatigue sets in, the only thought in your mind will be putting one arm infornt of the other. In that state, it's like deep meditation.
Yes! We used to do 100x100LC on New Year's Eve as a way to end the year. Always gruelling and rewarding.
For me I have got just two:
1. 20x100 @1:20 best average LCM, after 10 I thought I wouldn´t finish, my average was about 1:05,5. This workout changed how I felt about what a hard practise is.
2. 8000 pull 750Free+50back SCM, after 3000 I was just so mentally broke that a began to panic even though I was feeling great an I was holding a consistant 1:10. After nearly 2h I was finished a I was very hungry.
These are the sets I will never forget and that made me a stronger person.
ah yes, sets i forget
Just came back from physical swim practice. Now onto Cody's virtual practice ;)
Yeah, I’m going to practice after this.
Same
Could you please make top 3 most effective sets
this is a really good video. i have depression, and when I see a terrible set (or really any set lol), it always makes me think "i can't do this" so it's really nice to see that a professional swimmer thinks the same
60 x 100 m butterfly.. i did not try as I was having an off day and my coach made me redo the set ! I was crying in my googles
Yeah right lol
I also remember 1500 Fly SCM. It wasn't as bad as I thought it was going to be!
Honestly I think survival fly sets makes butterfly worse. I used to do some distance fly sets, but it tanked my butterfly speed to the point I couldn’t swim a fast 200. It doesn’t even hurt much after you do it a couple times, it’s just slow and trains bad technique. Mentally challenging sets should just be freestyle so you don’t train bad technique on harder strokes
My coach made us so 50’s until we couldn’t do them anymore. It was all about pacing, didn’t matter how fast you did it as long as you did it but every 2 minutes we would need to start the next 50. Last person in the pool won $50. Took an hour and a half before everyone gave up lol
So was it 2 minutes per 50? Or was it you could do as many as you wanted but if you needed rest 2 minutes was the max
@@mejdhutchison7357 i was wondering the same thing
2 mins for one 50 is so easy
@@georgewoody7321 Yeah there needs to be a target time for each person that needs to be hit to succeed, or else you can just cruise for the entire practice
@@Sentient_Blob yeah because you can just hold like 40 second which is really easy and then still have rest which you don’t need so the target time should at least be 30 second because you would get 1 min 30 of rest. Also it would make it a little harder
Thank you so much for posting Cody. As a coach, I struggle getting swimmer to appreciate the benefit for each of these types of training (I.e. a distance swimmer for a sprint set, or visa versa)
This video helped remind me and I will share with my swimmers, that you CAN appreciate all types of training!
Thank you Cody, for all you do. Sending light and love to you and your family
Loved & Hated this set we did every year:
SCY interval starts @ 3:30 but for every 100 you add, you add 1:00 to the interval
100
200
300
400
500
600
700
800
900 (by the time you get here the base interval by 50 is INCREDIBLY challenging)
This set tested me mentally more than anything, but similar to what you said on the 12x400 IM’s eventually my mindset changed and it was like euphoric high that kept me going!
That sounds easy
Heyy yesterday i read your comentary and today i did this set due to you. After doing it i feel its not phisically complicated but pretty mental hard. I was mad at 900.
I am a 48yo masters swimmer and still remember 16x400 long course in college. I don’t remember the interval, but it was one that was tight for me from the beginning.
My training group was still doing 100x100 ling course once a year until the pandemic, and probably will do again when we have enough pool time. Our times are slower than yours obviously. Still sucks really bad but feels great we can even still finish that at all!
One of my brutalizers for mid-distance swimmers. Intervals can be vastly different depending on skill level, but these worked generally great for state level HS swimmers or experienced club swimmers.
3,000 yard mix of straight, moderate swimming and 100s at 500 race pace:
500 Straight Swim @ 6:00 EN1
5 x 100 Race Pace @ 1:10 EN3
400 Straight Swim @ 5:00 EN1
4 x 100 Race Pace @ 1:10 EN3
300 Straight Swim @ 4:00 EN1
3 x 100 Race Pace @ 1:10 EN3
200 Straight Swim @ 3:00 EN1
2 x 100 Race Pace @ 1:10 EN3
100 Straight Swim @ 1:30 EN1
100 MAX EFFORT @
I'm a swammer now, but I credit all those grueling mental sets for getting me through my PhD. Swimming taught me how to push and realize my full potential in other aspects of my life that make me more able to push through difficult problems. Such great life lessons that I didn't appreciate as an age grouper.
When I was on the 3rd to the highest group on my swim club, we started doing this set every Thursday that was 10X200 on specific intervals. I'm remember not being able to even stand very much the first time after I did it and that was my moment getting a runner's high with one instance of doing that set. Definitely a challenge every time so also a success every time.
Oh the good ol’ 100x100s. My team does them on New Year’s Eve.
Hey Cody, loving Cody's classroom! We've been applying your lessons at practice. One topic I'd love a video on, is how to improve a breaststroke turn. Your turns are rapid!! Any advice would be awesome. Thanks and keep up the great work :)
Hello Cody!
Amazing sets, congratulations on finishing those hard and long sets, big fan of yours.
Could you please do another video talking about your top 3 most painful sets?
I mean, this were the mentally hardest but what about those sets that take a lot of physical pain from you.
I've done 8x400IM I think it was 4 with fins 4 no fins on 5:15 scy a while ago. But the worst for me was 12x50 backstroke kick with parachute and I missed every interval so I did a 600 backstroke kick with parachute.
Hey Cody keep up the good work man your a big inspiration to me 😁
Haha, I think I got off lightly! The worst set I can remember from back in the day was the 'T-60'....we had to swim freestyle (at least it wasn't butterfly) for 60 minutes, and count our laps. The goal was to go as far as possible, and to beat our previous distance/number of laps. Our coach would put a chair on the side of the pool every 10 minutes so we knew how much time we had left to swim. It was a nasty combination of pain, boredom, and fear of losing count, and I'd spend all week dreading it lol. When there were finally 5 chairs poolside, everyone would be going all out for the last 10 minutes (which seemed to last forever), and the sound of the final whistle was golden!
With time constraints my team hasn’t been able to do any insane sets in a long time, but I do remember doing 10x200s Freestyle on an interval that wasn’t crazy, but I was being chased from behind by a distance swimmer who has a much better 200 than me, and trying not only to make a fast pace every interval but also not get caught was terrifying because if you let up you’d get caught and I found that way more motivating than simply hitting a time or making the set, since me and my teammates are all pretty competitive.
I still have to yet experience that, but as of now I would say that it was the new years set for 2021:
21×200 short interval IM and stroke
Every event from a start. So literally every event from 25m to 1500m, non stop, max, from a start. There's also 2000 FR/IM (300 Fr/200 IM x4), 10x200 IM get average as close to PB as possible (number of seconds over = number of 25's/50's fly depending on sc or lc), 27x100 hitting goal time (9 on 1:50, 9 on 1:45, 9 on 1:40).
On a Friday the 13th, we did a 13 x 400IM (scm) on variable interval, it was extremely similar to Cody's set.
I also swam 100 x 100 (LCM), at the end of Christmas training. The 100's switch style and interval every 5. But out of nowhere, at around 75 the coach offered individual 200m get out swim. Only haft the swimmer made it, mostly the younger. Everyone who failed at to swim the missing 25 x 100.
Honestly, lactic overload sets have always been the toughest mentally for me. 10x 100 RACE on like 3-4 min can be really hard once you hit lactic over load and pushing through that is tough. Props if you throw up and still come back to finish the set out. Close second would be the 10x 300 Fr on 4:00 as fast as possible that we used to do as a test set.
I've done the 100 x 100, both my clubs have 100 x 100 between 27 and 29th of December. I missed it this year, so I did one on my own 3rd of January 2021 😅
I can't think of many hard sets, but we recently had one hard one!
In the end of our practice (was about 5000 meters) we had:
5 x 300 freestyle on 5:30, last 100 fast speed
5 x 200 IM on 4
10 x 50 fly on 1, last one had 30 sec rest and was max speed. I set a new personal record on the last one 😄
One of 2
1983 on a very cold winter Saturday morning, with Mission Viejo, 5 x 3000 LC for time on 40min. Mark Schubert saying after each “I want the next one fast!” Not faster but FAST as if we weren’t already going as fast as possible, shoulders still hurt.
A 70,000 LC on 7-7-77 started at 1201 am, finally done about 7 pm, 5 min breaks every 2 hours. (43 miles swimming in one day)
There is one set that I remember in college and it was simple. We jumped up and did a 500 fly at the end of a 6k practice. But we were at 7544ft. It hurt and totally made a 200 fly feel less painful.
I’ve been wondering if you could do a video on Michael Andrew’s training style, how it compares to what people like you and Lilly do, if it’s viable for most swimmers and if not, what most swimmers actually could take and use from his training style.
The hardest set I remember doing we would call "the giver" back in high school. I would do this once a week in the off season.
1000 yd warm up,
Main set 10X 400 IM with 50 easy then 1 min rest between sets.
500 cool down.
I have 2 from when I used to swim:
The legendary 100x100s on 1:30 LCM, very draining and difficult. Not the most effective, but it builds character.
Also: 10x100s on 6 minutes max (there is no warmdown whatsoever) I've done this set a few times as breaststroke and freestyle and it was very painful, but helped me get faster and holding on.
I vividly remember this set because it was right before my high school graduation ceremony. It was a 400 IM set. I don't remember the intervals but I remember getting about 5-10 sec rest between each swim. You start with 50 fly, 100 fly, 150 (100 fly/50 back), 200 (100 fly/100 back)....all the way up to a 400 IM...then you start going back down by 350 (50 fly/100 back/100 breast/100 free), 300 (100 back/100 breast/100 free)...all the way down to 50 free.
Every year, the Saturday after Thanksgiving, we would have a 4-hour practice. Each year was just a stupidly long main set. One year was memorable:
15 Rounds (SCY):
400 IM @ 5:10
500 Free @ 5:50
3 minute break after rounds 5 and 10. Only 30% of the swimmers finished the workout. Those that dropped off were given some other set.
aw hell nah that sounds awful
Hey Cody, I’m a swimmer that just finished a track season in the spring and I’m getting ready to go back into the summer swim season after about 3.5 months off of swimming. We didn’t do much upper body or core, so when I tried to do a dry land workout today I felt really out of shape. So I was wondering, how long does this feeling usually last and how can I get back into a good swimming shape quickly?
Loved It!
We have 45 minutes open member swim after Friday LCM masters swim practice before the break to reconfigure the pool: 1600m IM. I usually finish around 41:36.
Mine was 10*400 freestyle long course with 5.45 restart when I was 18
this was my team's whole practice:
400free warmup.
8x25IM order sprint from blocks.
10 times of (200free+50fly+50back+50breast+50free).
400 choice stroke no freestyle.
4x25free sprint from blocks.
50free all out from blocks.
Our practices are usually 4500-6000 yards.
8000 IM holy cow! The hardest set I’ve ever done is 11x400 IMs but it was short course. I can’t imagine doing that set long course.
Just did it last Thursday, meters as well, 18x 200 IM, 3 rounds of 6, going from 125 fly descending down to 25, the inverse for free, and essentially doing that for fly, back and breast. On a 3:00 LCM
Definitely 6x800s LCM, particularly the end which was 8x100s on 1:10. At 14 I wanted to die after like 3 but somehow I managed to survive all of them
Tips for getting through a hard set you don't think you can finish?
There was this one time when we had just finished 40×100(that we thought was the main set, so we went pretty hard) and then we did 5×400, concrete representation of hell. I believe the section itself was about 8200 meter
Dang! That's crazy Cody
I've only been swimming for about a year but my worst was probably 8x200s of each stroke race pace after 6x400 ims fast
2:01 hundreds as a freestyle sprinter killed me
same broo
I have only been swimming for about 8 months, but on my second day of being in my swim team we did 15, 100s threshold which was very hard for me.
The hardest set I’ve ever done was a 3000 butterfly, then 10 200 IMs, then 15 100s. That was hard because I suited up for the first time
18x400’s for avg on the 5:00 every 3rd was IM. We actually cried bro
You’re coach is pure evil
One time i had a 1000 kick for time which i did fly and a 1000 pull for time in the same practice. Another one is 6 rounds of 1 x 75 all out, 2 x 50 all out and 1 x 25. I DID IT ALL FLY! I am only a 13 year old so i dont have the hardest sets yet though. love your vids Cody keep it up!
I’m watching this the day after doing 10x400’s short interval into 10x50’s AFAP.
2000m individual medley. That 500m butterfly was horrible since my stroke was horrible back then.
The hardest set I’ve done is
1x700
2x600
3x500
4x400
5x300
6x200
7x100
8x50
All free SCY
I was going on 1:10 splits for the interval for all of them
Runner ups would probably be 30x100 where you hold your starting pace for all of them (try to) or 40x100 which is a mix of intervals that gets very hard toward the end
Still, the hardest set I have ever done was 30x200's free, I believe it was on 2:30. Don't really remember cause its been a few years since I swam.
I did 12x200 fly on 2:45 it was 5 dolfin kicks underwater and breath every second breath, it really killed my lungs, but at least it was fun to die ( not included warmup 1.5 km and after 12x200 was some drills and sprints )
oh by the way it was long course :D
100 x 100 @ 1:05 is probably the hardest set I've ever seen
This question is easy. We started the 4th of July “psycho” workout with a choice - 80x200IMs or 40x400IMs all LCM. I chose the 400’s of course! In the middle he gave us the choice to do an 8000 IM straight and I went with that - it was probably the easier choice as I got all 2k fly done up front.
2000 fly?????
Yep. LCM to make it even more fun. Boy it was great to be able to do it.
I love your channel :)
Hello from down under 😎
Noel Ko is this guy's arch-nemesis
Yes
50x50’s LCM short interval followed by 9x300’s descend 1-3, 4-6, 7-9, followed by a 500 from the blocks all out.....I question how I ever made it through that one hahahaha
My hardest one was probably 10x400 on 5:00 LCM or a 30x50 all starts
@Kaden Sage I pulled through because I knew that if I did I would become stronger both mentally and physically lmao
LCM: 2x400 on 5:20, 2x100 on 1:10, 50ez. 2x300 on 4:00, 3x100 on 1:15, 50ez. 2x200 on 2:40, 4x100 on 1:20, 50ez. 2x100 on 1:20, 5x100 on 1:30, 50ez. The 100s were hard effort, and I am gaining endurance still bc I missed most of winter being injured
that looks like a very fun set ngl, i wanna swim that when I'm back in shape hahaha
16x25m UW Kick @30 (Restart if you took a breath)
3x(10x100m Frs Cycle on Set 1 PB+12///Set 2 PB+9//Set 3 PB+5)
It would be Monday morning and I hate freestyle and after the first 10 I would miss the cycle and have to do the remaining 2000m straight...
My hardest practice is between these two.
1. 15x400IM (every Tuesday)
2. 60x100 short interval.
Hey Cody!
I just swim for exercise. Mainly breaststroke. I’m learning/practicing the other strokes . If I had to compete, I would do breaststroke only. Otherwise I might tire out too quickly and drown.
I remember when i used to play Waterpolo that we also trained with the swimmers three days a week and one day they warn us that they woud do a 1x1000 kick (swimmers and wp players too). Hopefully i had a flu and skipped that day. 12 years after i've never tried. Maybe one day...
The most I have done was 18x100 and it was brutal. I could hardly keep up.
At the time this was hard it was called the hour of power. It was 60x25’s on a minute. Every tenth one was a no breather. Looking back at it really no breathers became some of my favorite sets. At the time i had this giant mental block that it was impossible to hold your breath for a 25 due to the threat my coach would put on it. Any set were it was worst stroke was a terrible set as my worst stroke was butterfly. Am telling you i quit swimming at the age of 20 and my butterfly was technically illegal. I got away with it in competition, but even 10x50’s on a minute i would fail to make after 5 or so. The last set ever read to me was a 500 butterfly every other breathing pattern no breath first stroke off the wall, if we did break that pattern it would start over. I said well that will never happen, we’ll be here all night and my coach kicked me out of practice. It was a punishment set from the set we did right before it. Am 20 years old and got kicked out of practice for the first and only time.
One of the sets I died on - scm 4x(3x175 2:20 free fast, 2x75 1:15 IM no free last length fast, 3x50 :50 choice build, 6x25 :30 odds underwater kicking/evens non free fast, rest 1:00) ages 13-15.
These are so hard.
One i had 10×400 frer. It was the hardest.
My hardes is actualy
12×100 free on 1:30 and
13×100 back on 1:35. I was 8 years old.
Im doing 100 x 100's this Sunday for school and it will be my first one :(
i did 60x100 once and it was so boring lmao
@@kanye.southeast just did it a couple days ago and another club hopped out and I got so bored 😑
Luckily my friend who is similar in ever way was there so we could finish it off ✌️
Four rounds of 4x400s descend or 20x200s on a descending interval
It kinda bugs me a little bit how the camera isn't fully focused on Cody 😂
8x1000 scm on 15mins or 8x100 lcm on 8min all out (without easy swim)
Hey Cody, love your videos and tips, BUT I have to say as a camera nerd it drives me nuts that yourself slightly out off focus :D but I am still watching because you are amazing!
Oh I thought it was just me that was bothered by that 😳😂
Hey Cody :)
worst swim set is anything that is prime stroke (mine is fly.....). at my team flyers have to do whatever any other strokes do. if the backstrokers do a 200 you do a 2 fly.
I met Chad lecloe his mother was my swimming teacher and he sometimes ust to come and help and I know bert his father
My hardest is 8x500m freestyle 😩
10x200 butterfly It was hard to complete for me when I used to swim )))))
How about 100x100 all fly?
was gonna say stuff like 100x100's but, it wasn't particularly hard. Just crushingly dull! I think the set that made me feel the worst afterwards was 7x200 step test (start with 200 PB +30 for the first one then take of 5 seconds each time, the goal isn't to go do your PB or faster, its just to work hard and get your max HR). 10 x 50's maximum sprint on 3-4minutes is another brutal one that leaves you feeling pretty ill by the end. 12 days of christmas is pretty horrible as well.
Oh and just remembered the time when we were all messing about and not getting in on time, so our coach wiped the set off the board and put 3x1500s on. That was abysmal.
In 8th grade we had a set of 10 200's on short interval LCM, but if the coach caught someone breathing off the wall, we restarted immediately after the set was done. We did 40 200's. Terrible
I just had a hardest swim set this morning 😐
10 all out ones within a 60 minute period is pretty gut wrenching if you actually do it right
Are you going to Tokyo?
if he qualifies yes
Hope so
My hardest set was 60 50’s
I blame Westphal for that 10x400. He used to give it descend 1-3, 4-6, 7-9, #10 All Out. Ray used to also give me 5x400 IM Desc 1-4 head-to-head with a different teammate every week my sophomore year. Pick your poison.
30x100 broken , 50 on 45sec 50 sprint 80% (block start)
My “favourite” was:
2x (15x 100 + 1500 free)
It was brutal.... of course fast paced 💁🏻♂️
60 x 200 yard freestyles on a descending interval. We were being punished because someone in our senior group did a backflip off a block in the warmdown pool during a meet.
25×200 free on 2:15
Oh and 300 fly on 3:40
200 fly on 3:00
100 fly on 1:30
3 rounds of that😫
I would cry if I had to do that
@@joshpinder2996 I didn't make the 25×200 so I pretty much swam it continuously
For me it’s probably 10 100s or 45 50s
6:30 AM Saturday
3 rounds
LCM
4x400 free @5:30
5x300 IM @4:30
6x200 free kick w/ board @4:00
7x100 w/fins all out @2:00
8 x 1000!!
25x400 on short rest was my hardest.
Did he shave his eyebrows?