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!
Parents
Former Member
There seems to be a bias towards yards here...h-m-m.
Anyway, here is a self-directed metric workout I did yesterday & was quite pleased at finishing.
warmup:
100free,100back, 100brst dps 15 sec. rest
100free,100back, 100brst 3-5-5-3 breathing 15 sec. rest
100free,100back, 100brst drill- one minute rest
kick: 250 of each stroke,(including fly) 15 sec between- one minute at end
pull: 200 of free, back, ***, 15 sec between- one minute at end
main set
5x200 free on 3.30 descending by 200's, straight into
6x100 (3 of free 3 of stroke: free descending to all out, stroke at
200 pace on 2 minutes) then 2 minutes rest
warm down
4x50 free on 1.00 catch-up free down, accelerating back
4x50 stroke on 1.00 drill down, accelerating back
300 gentle swim with fins, mix strokes
200 mixed stroke swim without fins
=5000 meters, then hot tub, then off to work
There seems to be a bias towards yards here...h-m-m.
Anyway, here is a self-directed metric workout I did yesterday & was quite pleased at finishing.
warmup:
100free,100back, 100brst dps 15 sec. rest
100free,100back, 100brst 3-5-5-3 breathing 15 sec. rest
100free,100back, 100brst drill- one minute rest
kick: 250 of each stroke,(including fly) 15 sec between- one minute at end
pull: 200 of free, back, ***, 15 sec between- one minute at end
main set
5x200 free on 3.30 descending by 200's, straight into
6x100 (3 of free 3 of stroke: free descending to all out, stroke at
200 pace on 2 minutes) then 2 minutes rest
warm down
4x50 free on 1.00 catch-up free down, accelerating back
4x50 stroke on 1.00 drill down, accelerating back
300 gentle swim with fins, mix strokes
200 mixed stroke swim without fins
=5000 meters, then hot tub, then off to work
