What fantastic, diabolical, all-energy-systems-exhausting swims do you have planned for New Year's Day breakdown/throwdown? Or, if you come to the thread later, what workout did you do?
I'll be crafting my own, and will seek appropriate inspiration here!
:)
VB
Here is our New Year's workout for our age groupers since our Master's doesn't have practice during the holiday season:
Warm Up
500 Choice
12 Months in Year
12 x 100 IM Order @ 80% on :15 rest
*strong technique
4 Weeks In A Month
4 x 200 IM @ 85%
*1 & 4 on :20 rest
*2 & 3 on :15 rest
7 Days In A Week
7 x 100 on 1:40 @ 90% on :20 rest
*Odds = 7 SDK's
*Events = 5 SDK's
24 Hours in a Day
24 x 50
*1 - 10 on 1:00
*11 - 15 on :55
*16 - 20 on :50
*21 - 24 on :45
60 Minutes in an Hour
60 x 25 on :45 @ 100%
New Year's Resolution
4 x Your Favorite Race @ Race Pace on 2:00 Rest
Recovery
200 Choice
Hope this helps "inspire"!
I loved this idea and adapated it a bit for this mornings group I coached at cactus. We had only 3 lanes and about 10 per lane.
LCM
- 10 minute warm-up
- 12 x 75's @ 1:30 50 swim/25 power kick
- 4 x 200's @ 3:00 descend 1-4
- 7 x 100's - odds IM fast @ 1:50/evens free recovery @ 2:00
- 24 x 50's descending 1-6
1-6 @ 1:00
7-12 @ :55
13-18 @ :50
19-24 @ :45
- Finish w/60 seconds of vertical kick because we were right at 90 minutes
Here is our New Year's workout for our age groupers since our Master's doesn't have practice during the holiday season:
Warm Up
500 Choice
12 Months in Year
12 x 100 IM Order @ 80% on :15 rest
*strong technique
4 Weeks In A Month
4 x 200 IM @ 85%
*1 & 4 on :20 rest
*2 & 3 on :15 rest
7 Days In A Week
7 x 100 on 1:40 @ 90% on :20 rest
*Odds = 7 SDK's
*Events = 5 SDK's
24 Hours in a Day
24 x 50
*1 - 10 on 1:00
*11 - 15 on :55
*16 - 20 on :50
*21 - 24 on :45
60 Minutes in an Hour
60 x 25 on :45 @ 100%
New Year's Resolution
4 x Your Favorite Race @ Race Pace on 2:00 Rest
Recovery
200 Choice
Hope this helps "inspire"!
I loved this idea and adapated it a bit for this mornings group I coached at cactus. We had only 3 lanes and about 10 per lane.
LCM
- 10 minute warm-up
- 12 x 75's @ 1:30 50 swim/25 power kick
- 4 x 200's @ 3:00 descend 1-4
- 7 x 100's - odds IM fast @ 1:50/evens free recovery @ 2:00
- 24 x 50's descending 1-6
1-6 @ 1:00
7-12 @ :55
13-18 @ :50
19-24 @ :45
- Finish w/60 seconds of vertical kick because we were right at 90 minutes
