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)
When we are "home" in Arizona we split training time between Sun Devil Masters and Brophy, each club has predetermined training days so we can move around depending on what we think we need.
For example Sun Devil typically has 3 workouts 60 minute workouts a day M-F and a 90 minute Saturday morning workout, about half the pool gets a "longer" distance workout and the other half a sprint/middle distance:
Monday = Stroke/IM emphasis
Tuesday = Aerobic interval
Wednesday = Lactate
Thursday = Recovery
Friday = Very hard/fast interval
Saturday = Long and hard, often a "bootcamp" option with dryland mixed in
Today I swam at the noon Sun Devil workout with Simon coaching:
SCY
- Warm up = always 10 minutes of your choice
- Main set
6 x 100's @ 1:20 smooth
200 fast @ 3:00
6 x 50's @ :50 smooth
4 x 25's fast @ 1:00
6 x 100's @ 1:10 smooth
200 fast @ 2:50
6 x 50's @ :40 smooth
4 x 25's fast @ 1:00
Kick
100 easy
50 build
100 easy
50 fast
This coming week we'll be working out in Las Vegas, Santa Clarita & Santa Barbara so we'll see what they throw at us.
When we are "home" in Arizona we split training time between Sun Devil Masters and Brophy, each club has predetermined training days so we can move around depending on what we think we need.
For example Sun Devil typically has 3 workouts 60 minute workouts a day M-F and a 90 minute Saturday morning workout, about half the pool gets a "longer" distance workout and the other half a sprint/middle distance:
Monday = Stroke/IM emphasis
Tuesday = Aerobic interval
Wednesday = Lactate
Thursday = Recovery
Friday = Very hard/fast interval
Saturday = Long and hard, often a "bootcamp" option with dryland mixed in
Today I swam at the noon Sun Devil workout with Simon coaching:
SCY
- Warm up = always 10 minutes of your choice
- Main set
6 x 100's @ 1:20 smooth
200 fast @ 3:00
6 x 50's @ :50 smooth
4 x 25's fast @ 1:00
6 x 100's @ 1:10 smooth
200 fast @ 2:50
6 x 50's @ :40 smooth
4 x 25's fast @ 1:00
Kick
100 easy
50 build
100 easy
50 fast
This coming week we'll be working out in Las Vegas, Santa Clarita & Santa Barbara so we'll see what they throw at us.
