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)
I ave moved into the 3rd phase of a 4 phase periodization plan that I have followed in one form or another for years and cycle thru 2-3x over 12 months regardless of whether or not I actually attend a fully rested meet.
Typically phase I is base building and can last from 4-12 weeks (this year has been 12 because I'm still not sure what meet I'm focusing on and entirely sure of events expect no 500). Phase II moves into short rest aerobic-interval training, Phase III shifts to 2-3x a week of dedicated speed work and 1-2 days of aerobic-interval work, Phase IV will be the start of a 4 week taper.
During my Phase IV swimming I do tend to train a little more on my own because I would completely disrupt the regular practice...this morning Laura did a speed workout in Santa Fe:
SCY
Swim 400 fartlec rotating thru as follows: 25 swim/25 kick/25 swim/25 drill or scull
Pull 5 x 75's @ :20 seconds rest as follows:
- odds = 25 free/25 back/25 free
- evens = 25 free/25 ***/25 free
* On the freestyle 1 breath per length
Swim 4 x 50's @ 1:30 at 200 goal pace
* essentially a broken 200 with more rest. Over the next 4-5 weeks I'll attempt to get faster with less and less rest, ideally coming down to 15 seconds at each 50
Swim 16 x 25's @ :35 "lactate blasts"
- 90-95% effort to 15yds w/no breath then cruise to the wall easy
- I went IM order 4 of each stroke
300-400 easy pull with snorkel focusing on technique and dps
I ave moved into the 3rd phase of a 4 phase periodization plan that I have followed in one form or another for years and cycle thru 2-3x over 12 months regardless of whether or not I actually attend a fully rested meet.
Typically phase I is base building and can last from 4-12 weeks (this year has been 12 because I'm still not sure what meet I'm focusing on and entirely sure of events expect no 500). Phase II moves into short rest aerobic-interval training, Phase III shifts to 2-3x a week of dedicated speed work and 1-2 days of aerobic-interval work, Phase IV will be the start of a 4 week taper.
During my Phase IV swimming I do tend to train a little more on my own because I would completely disrupt the regular practice...this morning Laura did a speed workout in Santa Fe:
SCY
Swim 400 fartlec rotating thru as follows: 25 swim/25 kick/25 swim/25 drill or scull
Pull 5 x 75's @ :20 seconds rest as follows:
- odds = 25 free/25 back/25 free
- evens = 25 free/25 ***/25 free
* On the freestyle 1 breath per length
Swim 4 x 50's @ 1:30 at 200 goal pace
* essentially a broken 200 with more rest. Over the next 4-5 weeks I'll attempt to get faster with less and less rest, ideally coming down to 15 seconds at each 50
Swim 16 x 25's @ :35 "lactate blasts"
- 90-95% effort to 15yds w/no breath then cruise to the wall easy
- I went IM order 4 of each stroke
300-400 easy pull with snorkel focusing on technique and dps
