Freddy's 500s

A distance freestyle workout to gear up for the Hour Swim or a distance race at NELMSC Colonies Zone & NELMSC Championships at WPI.


Main set after warm ups/drills/peep ups etc.
Done 3-4-5 or more times and is a freestyle main set. The 500s can be done in reverse order as well which allows more paddle swimming !

200 Pull and paddles  :20 rest

150 build                       :15 rest

100 fast/threshold         :10 rest

50 sprint                          :05 rest.

2nd, 3rd, 4th and more times thru, then only pull buoy on the next 200 since no one can put paddles and a pull buoy on in only 5 seconds ! 

Reverse order if used both pull buoy and paddles can be used each time through.Simulates a distance event in the reverse order as well as for open water take outs at the start and then settling in.

Normal order as listed above simulates descending through the swim finishing with a fast/sprint !

Swimmers take the amount of time listed for rest, no clock management needed, BUT if doing this set with other swimmers in the lane then LANE LEADER takes XTRA rest as needed so as to not lap the lane, keep everyone on the same page IF there is too much disparity in the lane due to abilities in that lane.


Contributed by Fred Bartlett, SCY Masters coach, Shepherd`s Run practice coach, founder N.O.S.E and E.M.S open water swimming groups, and 2024 inductee to the NELMSC Hall of Fame.

Martha’s Vineyard Test Set

7x300 no rest between

Odds are free on 4:45

Evens are broken into

125 bonus IM (first has 50 fly, second has 50 back, third has 50 breast) on 2:15

100 IM on 1:45

75 free on 1:30

 *adjust intervals as needed

So in detail

300 free on 4:45

125 bonus IM (extra 25 fly) on 2:15

100 IM on 1:45

75 free on 1:30

300 free on 4:45

125 bonus IM (extra 25 back) on 2:15

100 IM on 1:45

75 free on 1:30

300 free on 4:45

125 bonus IM (extra 25 breast) on 2:15

100 IM on 1:45

75 free on 1:30

300 free on 4:45

Contributed by Jonathan Chatinover of Martha’s Vineyard Masters.

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Leaf Peepers Prep Workout

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Warmup: 400 (or 10 minutes) on your own

Warm up sets:

3 x50 choice on standard interval that gives :20 rest

Count total strokes for each 50 and get your time. Take 1 less stroke each 50, but hold time.

1 x 50 easy

3 x 50 choice (same choice throughout) on SI that gives :20 rest. Count total strokes for each 50 and get your time. Hold stroke count, but descend 1-3.

1 x 50 easy

Main Set if Targeting 50s or 100s at Leaf Peepers

6 x 50 on 1:30 if your swim time is :50, use 1:40 SI. If 1:00, use 2:00 SI.

150 easy (no sloppy!) recovery

3 x 50 on same SI as before

150 easy (not sloppy!) recovery

1 x 50 fast (from blocks or a push)

Main Set if Targeting 100s or 200s at Leaf Peepers

4 x 75 on 2:30 (if your swim is 1:00 or faster). If your swim time is 1:00 - 1:30, use 3:00 SI. If 1:30+ , use 3:15 SI.

150 easy (not sloppy) recovery

3 x 75 on same SI as before.

125 easy (not sloppy) recovery

1 x 75 FAST (from blocks or push)

Warm Down:

50+ as time allows

Workout submitted by Upper Valley Aquatic Center (UVAC) Masters Swimming. Save the date for the 15th Annual Leaf Peepers Masters Meet on Sunday, October 27, 2024. Event registration can be found here.

The Return of Workout Wednesday!

Warm up:

400 swim, 200 kick, 100 drill

Prep Sets:

3 x 100 IM Kick

6x 50 descend 1-3, 4-6 

Bring Down the House:

  • 500 swim, smooth and steady on Standard Interval +5

  • 400 swim, slightly faster SI+5

  • 300 swim, slightly faster SI+5

  • 200 swim, slightly faster SI+5

  • 100 for time - how fast can you go? 

Warm down:

4 x 50 with fins on 1:00 underwater on first 25, ez back 

200 ez 

3,200 yards

Contributed by the Granite State Penguins. The Penguins, a workout group of New England Masters, has practices in Nashua, NH, Londonderry, NH and Salem, NH.

Distance Workout

Workout Wednesday

April 20, 2022

 

 

Warm Up:

300 easy swim

2 x 100 IM

200 swim- non freestyle

6 x 50 kick-20 secs. rest

 

Main Set: 20 secs. rest

600 negative split

3 x 200-descending

400 negative split

2 x 200-descending

200 negative split

4 x 50 fast

 

Warm Down:

400 easy pull

200 easy swim

 

Total: 4,000 yds.

 

 

 

 

 



 

 

Mid-Distance

Workout Wednesday

April 6, 2022

 

 

Warm Up:

2 x (200 choice, 100 IM, 100 kick)

 

Main Set: 30 secs. rest

4 x 100 (descend 1-4)

1 x 400-80% effort

8 x 50 (descend 1-4, 5-8)

1 x 400 pull

4 x 100 kick

8 x 75 (descend 1-4, 5-8)

 

Warm Down:

300 easy pull

300 easy swim

 

Total: 4,000 yds.

 

Mid-Distance

Workout Wednesday

March 23, 2022

 

 

Warm Up:

300 easy choice

100 IM swim

3 x 100 as 50 kick/50 swim  

 

Pre-set:

4 x 75 IM drill- 20 secs. rest (3-6-3, head tap, Tarzan, fingertip)

 

Main Set:

3 x 200 on 3:30 (descend)   

4 x 150 pull on 2:30

6 x 100 on 1:45

12 x 50 (4 on: 60, 50, 45 secs.) with fins-90 %

8 x 25 on 30 secs. (2 breaths per length)

 

Warm Down:

150 kick

250 easy swim  

IM Workout

Workout Wednesday

March 9 2022

 

 Warm Up:

200 easy choice

100 IM swim

300 kick (100 dolphin, 100 breaststroke, 100 flutter)

100 IM

 

Pre-set:

4 x 50 IM drill- 20 secs. rest

100 reverse IM

 

Main Set: -30 secs. rest

2 x 150 (fly, back, breast by 50)

100 free hard

2 x 150 (back, breast, free by 50)

100 free hard

2 x 200 IM

2 x 100 (fly, back by 50)

200 free

2 x 100 (breast, free by 50)

200 free

400 IM

200 free  

 

 

Warm Down:

200 easy pull

200 easy swim-choice

 

Total: 4,000 yds.

 

 

 

 

WW: 4000-yard Sprint

Workout Wednesday

February 23, 2022

  Warm Up:

300 easy choice

200 pull

 

Pre-set:

4 x 50 drill

4 x 50 kick- 20 secs. rest

 

Main Set:  All on 1:00/1:15

5 x (4 x 50) on 1:00 (easy/hard, hard/easy, easy/easy, hard/hard)

10 x 50 descend 1-5, 6-10

 4 x (4 x 50) on 1:00 (fly/back, back/breast, breast/free, free/fly)

4 x 50- on :50 all out

4 x 50 kick

 

Warm Down:

200 easy pull

200 easy swim-choice

 Total: 4,000 yds.

WW: 4000-yard Sprint

Workout Wednesday

February 9, 2022

 

Warm Up:

500 easy swim

3 x 100 easy IM-30 secs. rest

3 x 100 as 50 kick/50 swim-30 secs. rest

 Pre-set:

4 x 50 drill

4 x 50 kick- 20 secs. rest

 Main Set:

 4 rounds of:

75 all out, 75 easy on 1:45

50 all out, 50 easy on 1:30

25 all out, 25 easy on: 45

200 easy pull

5 x 100 all out on 3:00

 4 x 50 kick-descending- 30 secs. rest

 Warm Down:

200 easy pull

200 easy swim-choice

 Total: 4,000 yds.

WW: 4000-yard Sprint

Workout Wednesday

February 2, 2022

 

Warm Up: (35%)

400 swim –choice

300 pull

3 x 100 (50 kick/50 swim)

 

Pre-set:

4 x 50 drill

4 x 50 on 60 secs. (descending)

 

Main Set: 100’s are done @ 90% effort-30 secs. rest between intervals

                   200’s are done at 75% with consistent stroke count- 30 secs. rest

 

1 x 100

200

2 x 100

200

3 x 100

200

4 x 100

200

8 x 25 sprint with fins on 30 secs.

 

Warm Down:

200 kick

200 easy pull

200 easy swim -choice

 

Total: 4,000 yds.

WW: 4000-yard IM

Workout Wednesday

January 26, 2022

 

Warm Up:

500 easy freestyle  

6 x 50 kick-alternate flutter kick/breaststroke kick

4 x 50 free descending on 60 secs.

 

Main Set:   *** 30 secs. rest between efforts

3 x 100 fly-descending effort

2 x 200 IM

3 x 100 back

400 IM

3 x 100 breaststroke

2 x 200 IM

3 x 100 free

4 x 50 free on 45 secs.

 

Cool Down:

200 easy pull  

200 swim    

 

Total:  4,000 yds.

WW: 4200-yard IM

Workout Wednesday

January 12, 2022

 

Warm Up:

400 easy freestyle

8 x 25 easy kick IM order- 30 secs. rest between efforts

 

Main Set:   *** 15 secs. rest between efforts

5 x 100 IM

4 x 50 fly

4 x 200 IM

3 x 100 back

4 x 150 IM (no freestyle)

4 x 100 breast  

5 x 100 IM

 

Cool Down:

300 easy freestyle   

 

Total:  4,200 yds.

 

 

*** Work on perfecting turns/walls on the 50’s

WW: 4200-yard Distance

Workout Wednesday

January 5, 2021

 

Warm Up:

300 easy swim

4 x 50 kick on 1:30

 

Main Set:   *** 30 secs. rest between efforts

1 x 500- focus on stroke count and turns (75% effort)

2 x 400- 1st and last 100 hard, middle 200 @ 1 mile pace

3 x 300 as 2 x 150 kick/150 swim with fins

4 x 200-odds pull, evens pull with paddles

5 x 100-85% effort

 

Cool Down:

200 easy swim  

 

Total:  4,200 yds.

WW: 3500-yard 12 Days of Christmas

Workout Wednesday

12 Days of Christmas Set

Warm Up:

500 easy swim

200 kick

300 pull

 

Main set:   12 Days of Christmas Set- 20 secs. rest between efforts

12 x 25-alt. backstroke/breaststroke

11 x 25–freestyle (75%)

10 x 25- kick w/ fins

9 x 25-backstroke

8 x 50-IM order by 50

7 x 25-kick

6 x 50 –butterfly

5 x 25-breaststroke

4 x 25- IM order

3 x 25-butterfly

2 x 25-easy choice

1 x 25- easy freestyle

 

Warm Down:

200 easy pull

 

Total: 3,500 yds.

WW: 4000-yard IM

Warm Up:

200 swim-15 secs. rest

200 pull- 15 secs. rest

2 x 100 kick-10 secs. rest

 

Main set:

4 x 200 IM-20 secs. rest as

200 kick (IM order)

8 x 100 IM 20 secs. rest

200 kick (IM order) 

16 x 50 as 4 x 50 fly, 50 back, 50 breast, 50 free- 30 secs. rest

8 x 25 on 45 secs. IM order

 

Warm Down:

200 easy swim

 

Total: 4,000 yds.