Just to get the ball rolling here, I'd like to post a practice we did last night. It was written by one of our team's co-coaches, Bill White, who swam at the University of Louisville and is the most knowledgable swim coach I have personally had the pleasure to meet (this includes, by the way, one year at the U. Michigan.)
Anyhow, Bill's workout seemed impossibly challenging, but somehow he coaxed us into making it.
5 x 200 on 2:45 warm up
5 x 200 on 2:35
4 x 200 on 2:30
3 x 200 on 2:25
2 x 200 on 2: 20
1 x 100 all out sprint
1 x 100 cool down.
We got about a minute and a half rest between each of the sets above. Our team only gets the pool for 60 minutes, so the total practice was 4000 yards completed in 60 minutes. I suspect this practice would be pretty easy for younger type swimmers, but I am 49 and it was quite challenging. I should point out, however, that when it was over, all of us who made it felt a tremendous sense of satisfaction!
I happened to be in LA for a few days and had a chance to train with Gerry Rodrieguez who coaches the UCLA Masters. I've worked out with these guys in the past and needless to say they are one of the harder training clubs I've come across.
Gerry organizes his workouts in a very "inclusive" format in which I''ve seen only a few other places but that I really enjoy. Basically everyone is leaving on the same interval but the distances are changed to accomadate peoples different speeds.
This morning Gerry put the hammer on everyone (must not have slept well last night!) with a "backload" main set. I mention this also as a workout for those middle distance/distance types wanting to train in a way to develop pace & endurance.
Warmup:
- 300-500 easy
- 6 x 200 (50kick, 50 breath x 3, 50 dps, 50 breath x 5) @ 3:00
- 8 x 50 (25fly/25free) @ :45
Main Set:
1 x 150 (or 125, 100 or 75) @ 2:00
1 x 150 @ 1:55
1 X 150 @ 1:50
1 x 150 @ 1:45
1 x 150 @ 1:40
1 x 150 @ 1:35
* Hold your pace on all of these to come in right at the interval
Phase Two: Repeat the above set reversing the intervals holding the time from the 6th 150 (or 125, 100 0r 75) for all 6 repeats.
Pretty Cool workout (and painful)!
I happened to be in LA for a few days and had a chance to train with Gerry Rodrieguez who coaches the UCLA Masters. I've worked out with these guys in the past and needless to say they are one of the harder training clubs I've come across.
Gerry organizes his workouts in a very "inclusive" format in which I''ve seen only a few other places but that I really enjoy. Basically everyone is leaving on the same interval but the distances are changed to accomadate peoples different speeds.
This morning Gerry put the hammer on everyone (must not have slept well last night!) with a "backload" main set. I mention this also as a workout for those middle distance/distance types wanting to train in a way to develop pace & endurance.
Warmup:
- 300-500 easy
- 6 x 200 (50kick, 50 breath x 3, 50 dps, 50 breath x 5) @ 3:00
- 8 x 50 (25fly/25free) @ :45
Main Set:
1 x 150 (or 125, 100 or 75) @ 2:00
1 x 150 @ 1:55
1 X 150 @ 1:50
1 x 150 @ 1:45
1 x 150 @ 1:40
1 x 150 @ 1:35
* Hold your pace on all of these to come in right at the interval
Phase Two: Repeat the above set reversing the intervals holding the time from the 6th 150 (or 125, 100 0r 75) for all 6 repeats.
Pretty Cool workout (and painful)!
