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)
Coached ther morning group at Cactus...speed day.
SCY
Warm-up
25swim/25 kick/25 swim/25 drill repeat for 10 minutes
Main
16 x 25's @ :30 (fast/no breath to 15 yds, cruise to wall)
- cycle thru 4 rounds of 4 each round a little faster
12 x 50's @ 1:00
- cycle thru 4 rounds of 2 cruise/1 at 200 pace
8 x 75's @ 1:45
- cycle thru 2 rounds as follows:
#1 cruise
#2 50 easy/25 fast
#3 25 easy/50 fast
#4 all fast @ 100 pace
Final set had 2 options:
#1 = 4 x 100's @ 3:00 best average
or
#2 = 400 fast broken :10 at the 100 followed by a 200 kick which was done 25 easy with board/25 hard with board held vertical in the water
* As usual this group of swimmers like every group I ever coach has alzhiemers and has to be reminded that I want every streamline off all the walls to extend beyond the flags before breaking out.
Coached ther morning group at Cactus...speed day.
SCY
Warm-up
25swim/25 kick/25 swim/25 drill repeat for 10 minutes
Main
16 x 25's @ :30 (fast/no breath to 15 yds, cruise to wall)
- cycle thru 4 rounds of 4 each round a little faster
12 x 50's @ 1:00
- cycle thru 4 rounds of 2 cruise/1 at 200 pace
8 x 75's @ 1:45
- cycle thru 2 rounds as follows:
#1 cruise
#2 50 easy/25 fast
#3 25 easy/50 fast
#4 all fast @ 100 pace
Final set had 2 options:
#1 = 4 x 100's @ 3:00 best average
or
#2 = 400 fast broken :10 at the 100 followed by a 200 kick which was done 25 easy with board/25 hard with board held vertical in the water
* As usual this group of swimmers like every group I ever coach has alzhiemers and has to be reminded that I want every streamline off all the walls to extend beyond the flags before breaking out.
