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 Fort....I stay on deck when I coach. At Cactus we'll have 8 lanes with 3-4 per lane running on at least two different intervals (I always post the fastest groups send off's) and as much as I like to think I'm a good multi-tasker there's no way I could manage it. Plus I like to stay on top of the swimmers calling times, abusing, poking fun at, threatening...anything to keep them pushing harder.
On the road again, had planned on spending the night in Sedona and swimming with the team there but finished up early and went on to Flagstaff. Swam this morning with Coach Liz.
SCM
15 minute choice warm-up
4 x 50's @ 1:00 5 drill/25 swim
4 x 50's @ 1:00 kick
4 x 50's @ :50 descend 1-4
Set #1
4 x 6 x 75's @ 1:10 or 1:20
- Round 1 = #1 25 fast/50 cruise, #2 25 cruise/25 fast/25 cruise, #3 50 cruise/25 fast....repeat cycle
- Round #2 IM rotation = #1 25fly/25 back/25 ***, #2 25 back/25 ***/25 free, #3 25 ***/25 free/25 fly, #4 25 free/25 fly/25 back, #5 fly/back/***, #6 25 back/25 ***/25 free
- Round #3 Pull
- Round #4 50 VERY fast/25 easy repeat
Set #2
6 x 100's kick w/fins @ :15 sec rest
- 25 head up flutter with front scull/25 on right side/25 dolphin on back/25 on left
Set #3
2 x 200 easy + 3 x 50's (1 build, 1 easy, 1 fast)
Hey Fort....I stay on deck when I coach. At Cactus we'll have 8 lanes with 3-4 per lane running on at least two different intervals (I always post the fastest groups send off's) and as much as I like to think I'm a good multi-tasker there's no way I could manage it. Plus I like to stay on top of the swimmers calling times, abusing, poking fun at, threatening...anything to keep them pushing harder.
On the road again, had planned on spending the night in Sedona and swimming with the team there but finished up early and went on to Flagstaff. Swam this morning with Coach Liz.
SCM
15 minute choice warm-up
4 x 50's @ 1:00 5 drill/25 swim
4 x 50's @ 1:00 kick
4 x 50's @ :50 descend 1-4
Set #1
4 x 6 x 75's @ 1:10 or 1:20
- Round 1 = #1 25 fast/50 cruise, #2 25 cruise/25 fast/25 cruise, #3 50 cruise/25 fast....repeat cycle
- Round #2 IM rotation = #1 25fly/25 back/25 ***, #2 25 back/25 ***/25 free, #3 25 ***/25 free/25 fly, #4 25 free/25 fly/25 back, #5 fly/back/***, #6 25 back/25 ***/25 free
- Round #3 Pull
- Round #4 50 VERY fast/25 easy repeat
Set #2
6 x 100's kick w/fins @ :15 sec rest
- 25 head up flutter with front scull/25 on right side/25 dolphin on back/25 on left
Set #3
2 x 200 easy + 3 x 50's (1 build, 1 easy, 1 fast)
