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)
Parents
Former Member
Swam the Sunday workout at Brophy (possibly soon to be the reborn Phoenix Swim Club)...Coach Rankin and Coach Tako on deck.
LCM
open 20 minute warm-up
Main warm up:
4 x 200's @ 4:00 (Sw/K/Dr/Sw by 50's)
4 x 100's @ 2:00 descend 1-4 choice
4 x 50's @ 1:00 descend 1-4
Main
4 x the following:
3 x 100's @ 1:20 (hold or descend)
4 x 50's @ :15 sec rest interval
Kick
4 x 200's hard w/fins @ 4:00
Where's the speed work here?:dunno: I think you guys have been having us on about all this focus on race paced training! ;) That looks pretty much like aerobic training to me! I am beginning to think Jazz is the only purist here! (Although, even he did a 900 yard workout today)!
Anyway, tried this workout yesterday afternoon. I swam it SCM, though. However, typical me, skim read the whole thing and didn't notice that the pre main set included stroke work, kicking and drills. Instead I swam those medium to fast pace and was already tired when it came round to the main set. After 2 rounds of that main set I was having trouble controlling the nausea so I didn't finish it. I was pleased with myself that I made all the intervals, though. Those 100's on 1:20 were pretty rough. I finished off with 20 x 50 @ 1:00 alternating fly and free. I was completely spent after that. More aerobic work than I have done in a month!
Thanks for your workouts, Paul.
Swam the Sunday workout at Brophy (possibly soon to be the reborn Phoenix Swim Club)...Coach Rankin and Coach Tako on deck.
LCM
open 20 minute warm-up
Main warm up:
4 x 200's @ 4:00 (Sw/K/Dr/Sw by 50's)
4 x 100's @ 2:00 descend 1-4 choice
4 x 50's @ 1:00 descend 1-4
Main
4 x the following:
3 x 100's @ 1:20 (hold or descend)
4 x 50's @ :15 sec rest interval
Kick
4 x 200's hard w/fins @ 4:00
Where's the speed work here?:dunno: I think you guys have been having us on about all this focus on race paced training! ;) That looks pretty much like aerobic training to me! I am beginning to think Jazz is the only purist here! (Although, even he did a 900 yard workout today)!
Anyway, tried this workout yesterday afternoon. I swam it SCM, though. However, typical me, skim read the whole thing and didn't notice that the pre main set included stroke work, kicking and drills. Instead I swam those medium to fast pace and was already tired when it came round to the main set. After 2 rounds of that main set I was having trouble controlling the nausea so I didn't finish it. I was pleased with myself that I made all the intervals, though. Those 100's on 1:20 were pretty rough. I finished off with 20 x 50 @ 1:00 alternating fly and free. I was completely spent after that. More aerobic work than I have done in a month!
Thanks for your workouts, Paul.
