After 20+ years of coaching and writing workouts I am in need of some inspiration. I need to break out of my typical workout design and get some new ideas.... If any of you could take the time and post your favorite workout (sprint, stroke, lactate, or distance) or maybe just post your favorite set, it would help put together some new ideas for my team and myself...
Thanks!!!!!
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Former Member
This is an all freestyle workout that my buddy and I do when we can't think of anything else to do.
We call it 5-4-3-2-1.
The object is to descend time per 100 yards in everything so that you're going all out on the last set. Wherever we finish on the pace clock, we start the next set on the top, unless it's less than 15 seconds. The 100 sets are on 1:30. We usually start at around 1:17 pace starting on the 5 x 100 and descend from there to give you an idea on how much rest you'd get. Adjust according to your speed.
The non 100's also descend. They aren't easy/rest swims, only a few seconds per hundred over the 100's speed. It's 3200 yards with a 200 warmdown.
500 swim (warmup)
5 x 100
400 swim
4 x 100
300 swim
3 X 100
200 swim
2 x 100
100 swim
1 x 100 all out
200 or ??? easy
This is an all freestyle workout that my buddy and I do when we can't think of anything else to do.
We call it 5-4-3-2-1.
The object is to descend time per 100 yards in everything so that you're going all out on the last set. Wherever we finish on the pace clock, we start the next set on the top, unless it's less than 15 seconds. The 100 sets are on 1:30. We usually start at around 1:17 pace starting on the 5 x 100 and descend from there to give you an idea on how much rest you'd get. Adjust according to your speed.
The non 100's also descend. They aren't easy/rest swims, only a few seconds per hundred over the 100's speed. It's 3200 yards with a 200 warmdown.
500 swim (warmup)
5 x 100
400 swim
4 x 100
300 swim
3 X 100
200 swim
2 x 100
100 swim
1 x 100 all out
200 or ??? easy
