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)
I coached the Saturday morning workout at Cactus today.
SCY
Warm-up
400 choice (75 swim/25 kick)
4 x 100 IM's reverse order @ 1:45
400 pull breath left side down/right side back
8 x 50's @ :40
I had a different Main set planned but after seeing Patrick show up had a change in plans...given his beloved Texas Longhorns sitting atop the college football standings I told the group we would swim the UT set that was posted recently on YouTube:
3 rounds of the following
3 x 100's @ 1:10 (no descending, fast as possible on the first one then hang on)
1 x 50 @ 1:30
300IM @ 4:00 fast (UT went on 3:20 so I was "nice" here)
1 x 50 @ 1:30
* No break between each of the 3 rounds other than the 50 @ 1:30
** The interview with UT coach Kim Bracken (the men's and women's team did this workout together for the first time in years) questioned the hard intervals and her reply was that a lot of folks would not make the interval but had the easy 50 to roll into...in her opinion it was important psychologically for the swimmers who didn't make the interval(s) to be doing the set with swimmers that did so in a sense they could see first hand it was attainable with hard work.
Kick
400IM 25 cruise/25 fast
4 x 25's underwater @ 15 seconds rest
4200
I coached the Saturday morning workout at Cactus today.
SCY
Warm-up
400 choice (75 swim/25 kick)
4 x 100 IM's reverse order @ 1:45
400 pull breath left side down/right side back
8 x 50's @ :40
I had a different Main set planned but after seeing Patrick show up had a change in plans...given his beloved Texas Longhorns sitting atop the college football standings I told the group we would swim the UT set that was posted recently on YouTube:
3 rounds of the following
3 x 100's @ 1:10 (no descending, fast as possible on the first one then hang on)
1 x 50 @ 1:30
300IM @ 4:00 fast (UT went on 3:20 so I was "nice" here)
1 x 50 @ 1:30
* No break between each of the 3 rounds other than the 50 @ 1:30
** The interview with UT coach Kim Bracken (the men's and women's team did this workout together for the first time in years) questioned the hard intervals and her reply was that a lot of folks would not make the interval but had the easy 50 to roll into...in her opinion it was important psychologically for the swimmers who didn't make the interval(s) to be doing the set with swimmers that did so in a sense they could see first hand it was attainable with hard work.
Kick
400IM 25 cruise/25 fast
4 x 25's underwater @ 15 seconds rest
4200
