I was at Villanova for the VFM sunday workout and it looks like one of the workouts for a Villanova female swimmer was left lying on a dry erase board. Not for the squeamish:
2000 cruise
10x300 on 3:40
10x200 on 2:30
10x100 on 1:15
4x500 on 6:00 (iirc). #3 hold under 5:40, #4 hold under 5:19
I got tired just reading it.
Former Member
An insane set designed to increase your pain tolerance isn't fun but to become a champion you need them.
Thank-you sir, may I have another!:doh::notworthy: That is a tough workout for upper age group/Sr. group kids. Even togher for most masters! BORING! She must be a distance swimmer?
If that is SCY, I reckon I could complete it okay, though not sure about finishing off with 500yds faster than 5:19, I can't really relate to a time for 500yds, I'm just adding 10% to the other intervals and know I could make those SCM. I'm male, not female, but female elite swimmers are faster than me, so SCY a good female swimmer should find that session pretty easy.
If it's LCM, it's pretty quick.
Maybe a good age group senior level female.....I don't know too many Masters level females that could do a 5:19 at the end of that set!!
yikes, that has ouchy wouchy written all over it.
i like my modified version better...
2000 cruise/warmup
1x300 3:40,
2x200 2:30,
3x100 1:15
4x500 6:00
5k yards, probably ~75 minutes
knowing me, i'd probably add a bit of rest before the 500s to go on the top. And there's no way I am going anywhere near 5:19 on any one of the four of them. I'm lucky to do that in a meet at this juncture.
it was SCY.
i recon I could do it with a little break between sets, but like others mention, my 500s are not coming in anywhere near 5:19 .. more like 5:50
If that is SCY, I reckon I could complete it okay, though not sure about finishing off with 500yds faster than 5:19, I can't really relate to a time for 500yds, I'm just adding 10% to the other intervals and know I could make those SCM. I'm male, not female, but female elite swimmers are faster than me, so SCY a good female swimmer should find that session pretty easy.
If it's LCM, it's pretty quick.
Many years back I was coaching at an age-group club. On a Thursday we hired a college pool and a nearby rival club followed us in to start their session, as we finished our training.
I used to write similar sets on the notice board at the end of the pool. My swimmers watched as the parents from the other club read through the programme. They believed it every time.
LOL! That's pretty good.
Alison
Many years back I was coaching at an age-group club. On a Thursday we hired a college pool and a nearby rival club followed us in to start their session, as we finished our training.
I used to write similar sets on the notice board at the end of the pool. My swimmers watched as the parents from the other club read through the programme. They believed it every time.
