Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.
For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:
SCY
800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time
400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)
200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)
The swimmer feedback is entertaining too.
There's no mercy in Paul's fast lane.
And the world has a funny way of "paying us back"!
When we are in town over a weekend we always try and make the Sunday workout at Brophy (formally Phoenix Swim Club) coached by Mark Rankin...its long (2 hours) and always has some speed element attached to it. Today....after a fairy heavy weight workout (dead lifts) we went in knowing it would hurt...but not knowing it shared some of the same stuff I had inflicted on the Sun Devil group Saturday morning!
SCY
10:00-10:30 is "open swim" (I chose to "visualize" vs. take extra credit yards)
Warm up set 2x the following
150 @ 2:30 (no breathing out of turns)
100IM @ 1:45
6 x 25's kick @ :35
50 scull
Main set
6 x 100's @ 1:25
200IM or stroke recovery @ 4:00
5 x 100's @ 1:20
200IM or stroke recovery @ 4:00
4 x 100's @ 1:15
200IM or stroke recovery @ 4:00
3 x 100's @ 1:10
200IM or stroke recovery @ 4:00
2 x 100's @ 1:05
300 easy kick w/board
6 x 25's kick @ 1:00 (25 fast/25 easy)
4 x 25's fast @ :15 w/fins & paddles
I am now drinking a beer, eating some soup and watching the Cardinals get their asses kicked by the Jets..
The swimmer feedback is entertaining too.
There's no mercy in Paul's fast lane.
And the world has a funny way of "paying us back"!
When we are in town over a weekend we always try and make the Sunday workout at Brophy (formally Phoenix Swim Club) coached by Mark Rankin...its long (2 hours) and always has some speed element attached to it. Today....after a fairy heavy weight workout (dead lifts) we went in knowing it would hurt...but not knowing it shared some of the same stuff I had inflicted on the Sun Devil group Saturday morning!
SCY
10:00-10:30 is "open swim" (I chose to "visualize" vs. take extra credit yards)
Warm up set 2x the following
150 @ 2:30 (no breathing out of turns)
100IM @ 1:45
6 x 25's kick @ :35
50 scull
Main set
6 x 100's @ 1:25
200IM or stroke recovery @ 4:00
5 x 100's @ 1:20
200IM or stroke recovery @ 4:00
4 x 100's @ 1:15
200IM or stroke recovery @ 4:00
3 x 100's @ 1:10
200IM or stroke recovery @ 4:00
2 x 100's @ 1:05
300 easy kick w/board
6 x 25's kick @ 1:00 (25 fast/25 easy)
4 x 25's fast @ :15 w/fins & paddles
I am now drinking a beer, eating some soup and watching the Cardinals get their asses kicked by the Jets..
