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!!!!!
Former Member
Believe it or not, this was one of my favorite workouts I've done since being back swimming Master over the last 18 months. I did this New Years Eve:
100 x 100
-10 @ 2:00 warm-up
-10 @ 2:00 kick
-10 @ 1:25 Pull (Buoy & Paddles)
-10 @ 1:30 Free
-10 Free (odds @ 1:30, evens @ 1:15)
-10 @ 1:30 Free
-10 @ 1:30 Kick w/ fins
-10 @ 1:45 IM
-10 @ 1:25 Pull (Paddles & Buoy)
-10 (odds Free/Bk by 25’s @ 1:40, evens Free @ 1:15)
200 EZ Warmdown
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10,200 SCY
2 hr 45 min
OK here is the favourite from my small group of swim buddys. Some only swim free, so the fave is all frontcrawl:
300 Warmup, long strokes
4x25 on 30s - Faster swimming
Pyramid set:
6x50 on 55s (Swimmer A leads)
4x75 15s rec (Swimmer B leads, etc)
3x100 on 1:50
2x150 20s rec
1x200
2x150 20s rec
3x100 on 1:55 (swim faster than previous 100's)
4x75 15s rec
6x50 on 1:00 (fast and relaxed)
Swimdown - 0 to 2000m easy swim - choice (I jest not).
The idea here is to alternate the lead, to stay fresh, and to maintain speed up the pyramid and maintain effort down the pyramid, so that the last set of 50's is much the fastest swimming. This creates the illusion that the whole workout has been done at the level of intensity of the last 6x50's.
