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 the morning workout at Cactus...speed day.
SCY
warm up
400 (50s/50k/50s/50d)
warm up #2
2x the following:
2 x 50's @ 1:00 build to 80-85%
100 kick easy
8 x 25's on :30 (fast/no breather to 15yds then cruise)
100 easy
main
6 x 300's @ 6:00 as follows: 100 all out, rest :10/get time...200 recovery with perfect technique
100 easy
60 seconds vertical kick
warm down
On first glance, this looked to me like a fun speed workout, so I foolishly suggested it to our coaches for a Fast Friday. Who, knowing better, promptly chuckled, saw fit to not adjust any intervals for our SCM pool (except the 15m no breathers, which they graciously changed to the :35. Gee, thanks!), and fed to us today.
What looked to be "fun" on paper proved to be fairly brutal in the cold light of an Oregon dawn -- but we all agreed it was a very good set. I will admit that the "perfect form" 200s were pretty ragged for the first 75 or so.
Anyway, thanks for posting, Paul. I have liked the looks of a lot of your sets, but this was the first one I/we tried. We will likely be cribbing more of your stuff in the future.
Coached the morning workout at Cactus...speed day.
SCY
warm up
400 (50s/50k/50s/50d)
warm up #2
2x the following:
2 x 50's @ 1:00 build to 80-85%
100 kick easy
8 x 25's on :30 (fast/no breather to 15yds then cruise)
100 easy
main
6 x 300's @ 6:00 as follows: 100 all out, rest :10/get time...200 recovery with perfect technique
100 easy
60 seconds vertical kick
warm down
On first glance, this looked to me like a fun speed workout, so I foolishly suggested it to our coaches for a Fast Friday. Who, knowing better, promptly chuckled, saw fit to not adjust any intervals for our SCM pool (except the 15m no breathers, which they graciously changed to the :35. Gee, thanks!), and fed to us today.
What looked to be "fun" on paper proved to be fairly brutal in the cold light of an Oregon dawn -- but we all agreed it was a very good set. I will admit that the "perfect form" 200s were pretty ragged for the first 75 or so.
Anyway, thanks for posting, Paul. I have liked the looks of a lot of your sets, but this was the first one I/we tried. We will likely be cribbing more of your stuff in the future.
