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).
We had to adjust the sets/yardage due to time constraints-I try to arrive early to get more yardage in.
Warm Up
200 200 Swim - actually did 300
100 100 Drill - skipped
150 150Kick - actually did 500Kick
100 100 Pull - actually did 300 pull
Main Set
600 3X200 3:30 - did BR-BK-FR
600 6X100 2:00- did BR-BK-IM-BR-BK-FR
500 10X50 1:00-changed to 8X50 K on 1:15
200 8X25 Drill - IM order :30-Scratched
200 4X50 Sprint 1:00 - actually did 2X50 on :45
100 4X25 Sprint :30- changed to :45
50 2X25 Hold Breath30 sec rest -scratched
200 Warm Down
Original Total 3000 - actually did 3100
I go to Physical Therapy for my shoulders Wed. AM
Wed. PM plan to do weights and swim - gear more towards the legs.
It's been a while since someone posted in this thread, so figured I'd bump it back up.
Here's a very short but sweet set to get your heart pumping.
12x50 done like this:
3 easy on :55
1 fast on :40
2 easy on :55
2 fast on :40
1 easy on :55
3 fast on :40
Adjust the interval according to your ability.
Originally posted by born2fly
The interval on the 100's was not a problem to make, it was what the coach wanted us to hold which was under a minute, which I did holding 58/59 nice and stretched out. The second time thru I did them fly, holding nice and easy 1:03 to 1:05 was slowest.
That's impressive. The fly is particularly impressive!
Here is a main set I did the other day with the age groupers.
2 times through
4x100 @1:20
2x50's @1:00
3x100 @1:15
2x50's @1:00
2x100's @1:10
2x50's @ 1:00
1X100 @ 1:05
2x50s @1:00
The interval on the 100's was not a problem to make, it was what the coach wanted us to hold which was under a minute, which I did holding 58/59 nice and stretched out. The second time thru I did them fly, holding nice and easy 1:03 to 1:05 was slowest.
warm up
2 x (100 free, 100 pull, 100 kick, 100 IM drill, 100 build)
4 x 100 on 2:00 (25 Underwater, 25 fast, 50 easy)
4 x 125 on 2:00 (25 kick, 100 swim—first length non free)
4 x 150 free pull on 2:00—4 strokes off each wall before a breath
4 x 100 on 2:00 (50 easy, 25 Underwater, 25 fast)
12 x 25 kick on :30, 4 x (1-build, 2-sprint, 3-flag breakout fast, easy)
4 x 100 on 2:00 (3 x 25 swim :30, 25 all out kick no board on :30)
4 x 125 on 2:00 (first and fifth length non-free)
4 x 150 on 2:00 (25 no breather free, 50 easy--twice)
4 x 100 on 2:00 (25 all out kick no board on :30, 3 x 25 swim :30)
16 x 25 on :30 (1st: build free, 2nd: fast free 1 breath, 3rd: fast free 2 no breather, 4th: easy free 2 breaths) x 4
12 x 25 on :60 odds Underwater, evens stroke fast from a dive
4 x 50 warm down
6000 yards
Saturday 1.5 hours Short Course Meters
5 x 100 @ 2.00
16 x 25 @ .35
250 pull free
20 seconds
250 pull stroke
4 x 100 IM @ 2.10
5 minute Pee Break (yes, it is formalized)
Main Set: choose a pace & maintain throughout
keeping technique consistent
16 x 25 @ .30
8 x 50 @ 5 sec rest, balance of 8 min after last one
4 x 100 @ 10 sec rest, balance of 8 min
2 x 200 @ 30 sec rest, balance of 8 min
1 x 400 @ 8:00
200 easy
Total 4000 meters
At first I felt that the main set had too much rest, but as I
settled into it found it wonderful to concentrate on maintaining
a long & strong stroke. It was our coaches subtle message that
we would be shifting to distance work.
From Wednesday's workout:
Main Set-SCM
4 x 200 back @ 3:45
2 min rest
100 back all out, coach exhorting, did 1:21
100 easy
4 x 50 'glide' 3 sec *** @1.00
4 x 50 'glide' 2 sec *** @1.00
4 x 50 'glide' 1 sec *** @1.10 coach adj interval
100 easy
1 x 50 all out *** from push did .38, since best I've done
from dive last few years has been .36 was pretty happy.
This is a cool idea, gull. Want to revive this thread?
Last night I practiced on my own.
Warm Up:
straight through:
500 swim 300 free/200 back
400 IM drill
300 Kick done 200 fly, 100 ***
200 Pull Free
100 Free swim
10x50 @ 45 free
10x100 smooth strokes, descend 1-5
5 back @ 1:30
5 IM @ 1:30
10x50 Kick Fly @ 1:00, descend 1-5
6x100 push it, descend 1-3
3 back @ 1:20
3 IM @ 1:20
6x50 Kick fly on back @ 50, descend 1-3
300 ez
total yards: 4200
Here is practice I did with the USS team last night
warmup
4x100's @1:30 with snorkle
4x25's @ 30 sec free with underwater recovery with snorkle
4x50's @ 1:00 free catchup drag your finger tips with snorkle
mainset- we went thru this set 4 times
4x25's @20 seconds
4x50's @.35
4x75's @ 50 seconds
4x100's @1:05
30 seconds rest
1X100 free all out- had to be under a minute
next set
10x100 IM's @1:25
8x75's pull @ 55
2x55's all out @3:00
1x100 off block all out-did fly but didnt really go after it, felt more like a 200 pace, did a 56
200 warmdown
7,100 yards and I forget what the stress value was for this practice, but I was stressed!
