Perhaps there would be interest in a rotating blog--a different swimmer each week posting his or her workouts. This would provide some insight into what various individuals are doing across the country (or around the world for that matter).
Former Member
We circle swim with a 10 second interval between us.
Here was our Saturday fun:
WU: 10 minute choice
Set I (extended WU):
8 X 75 – middle 25 IM order @ 1:20
Set II (main):
500 swim @ 7:00 swim
1 X 50 kick @ 1:10
400 IM @ 6:30
2 X 50 drill @ 1:00
300 swim @ 4:30
3 X 50 kick @ 1:10
200 IM @ 3:30
4 X 50 drill @ 1:00
100 fast free (90%) - target +2 seconds from all-out
S III (fun, 3 per lane):
400 Cops and Robbers
S IV:
6 X 100 @ 1:35 – (free, free, IM) X 2
WD: Choice
Total - around 4K depending on WU and WD
Originally posted by MichiganHusker
What is Cops and Robbers?
I'm sure there are a zillion variations on this.
We put 3 per lane but any number will do. Total distance is 400 yard. Basically, you start 5 seconds apart with the all but the last swimmer swimming slow cruise. The last swimmer has to pass the ones in front by the end of a 100. After the first 100 swimmer #2 is now in the back and does the same, etc. It's really more for fun and to break up a workout.
If everyone is pretty good friends, the methods used to pass can get a little unruly.
We do something similar called, "Team Pursuit." We usually try to pile as many in a lane as we can (5+ works best). We leave on very close intervals, so you are pretty much brushing the guy's feet in front of you. We do a pretty long set, like an 800, and each person does 100. After the leader does a 100, they move to the corner, and let everyone pass, and go back in at the end. As long as everyone does it as they should, it can be a bit of fun.
Workout under an hour:
200 yard warmup
1000 yard timed free - on cruise. Focus on technique, not speed -
200 yard kick on back
200 yard kick - ***
200 yard kick - flutter
6x100 yard free - Cruise +:10
Cool down - as long as it takes
Total Yards: 2400 plus cool down yards.
Monday 2/20
Simon and Bethany coaching
600 easy
Main set:
4x25 @ :40, IM order
300 swim
4x50 @1:10, IM Order
300 swim
4x75 @1:40, each 75 fly-back-***
300 swim
4x100 IM @ 2:00
300 swim
easy 50
a continuous swim:
25 underwater kick
25 swim
25 underwater kick
50 swim
25 underwater kick
75 swim
25 underwater kick
100 swim
easy 200 cool down
total about 3400
was a very light crowd today, just 2 in my lane, I went 5 behind for the IM's, we went side-by-side for the 300s.
