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)
Hey Paul,
This looks like a good workout, but I'll need to adjust the interval a bit to fit my speed. What is the target time for the 100's so I can figure out how much rest I should allow?
Thanks
Hey Floyd,
I'll give more details in the future on the interval options...this workout had 3 different "groups" with this being the fastest send off's. The key here (for me) was to attack right away on the first 6 x 100's and then hold on...200 strategy for the most part.
As for the target times you can certainly adjust intervals based on what your primary distance is your wanting to work on...in this case with my focus on the 200 I first wanted to average under 1:00 for all 20 and that gave me less and less rest as the set progressed with only 8 seconds on the last two. If your more a 500/1000/1650 guy you may consider settling into a pace that right off would allow 5-7 seconds and hold that for the first 10 and then try and swim 1-2 seconds faster on the second 10.
Hey Paul,
This looks like a good workout, but I'll need to adjust the interval a bit to fit my speed. What is the target time for the 100's so I can figure out how much rest I should allow?
Thanks
Hey Floyd,
I'll give more details in the future on the interval options...this workout had 3 different "groups" with this being the fastest send off's. The key here (for me) was to attack right away on the first 6 x 100's and then hold on...200 strategy for the most part.
As for the target times you can certainly adjust intervals based on what your primary distance is your wanting to work on...in this case with my focus on the 200 I first wanted to average under 1:00 for all 20 and that gave me less and less rest as the set progressed with only 8 seconds on the last two. If your more a 500/1000/1650 guy you may consider settling into a pace that right off would allow 5-7 seconds and hold that for the first 10 and then try and swim 1-2 seconds faster on the second 10.
