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)
Swam the noon Brophy workout...kick emphasis with Coaches Mark & John on deck.
Note..be prepared to be humbled when (an out of shape even) Misty Hyman is in the pool for a kick day.
SCY
Warm-up choice 10 minutes
Warm-up #2
9 x 100's @ 1:45 (2 swim/1 kick and/or drill)
Main #1
20 x 25's kick @ :25
16 x 25's kick @ :20
12 x 25's kick @ :25
8 x 25's kick @ :20
* Note, no break between each set, fins OK but not encouraged
Easy 200
Main #2
Repeat above swimming on same intervals
* Note 2; on the :25 intervals swam odds fly or back and even's free. On the :20 interval went to "speed play" by going fast on the odds and cruise on the evens.
*Note #3; This is one of the hardest workouts I've done in sometime...don't be fooled into thinkings its 25's so its "sprint" workout...this is highly aerobic and is basically 2 broken 1400's. I added the speedplay into it because all to often its easy to lapse into a "pace" and never get out of it...in any race I like to be able to shift gears at any time and catch up to, pass and hopefully blow by the other guy(s) and this type of training I think helps do that.
Swam the noon Brophy workout...kick emphasis with Coaches Mark & John on deck.
Note..be prepared to be humbled when (an out of shape even) Misty Hyman is in the pool for a kick day.
SCY
Warm-up choice 10 minutes
Warm-up #2
9 x 100's @ 1:45 (2 swim/1 kick and/or drill)
Main #1
20 x 25's kick @ :25
16 x 25's kick @ :20
12 x 25's kick @ :25
8 x 25's kick @ :20
* Note, no break between each set, fins OK but not encouraged
Easy 200
Main #2
Repeat above swimming on same intervals
* Note 2; on the :25 intervals swam odds fly or back and even's free. On the :20 interval went to "speed play" by going fast on the odds and cruise on the evens.
*Note #3; This is one of the hardest workouts I've done in sometime...don't be fooled into thinkings its 25's so its "sprint" workout...this is highly aerobic and is basically 2 broken 1400's. I added the speedplay into it because all to often its easy to lapse into a "pace" and never get out of it...in any race I like to be able to shift gears at any time and catch up to, pass and hopefully blow by the other guy(s) and this type of training I think helps do that.
