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 morning workout with Henderson (Nevada) Masters, Coach Frank on deck.
SCY
10 minute choice warm-up
3 x (2 x 100's + 6 x 25's) as follows:
Rd. #1 = 2 x 100's free @ 1:20, 6 x 25's fly @ :30 (odds drill, evens swim)
Rd. #2 = 2 x 100's free @ 1:15, 6 x 25's back (same)
Rd. #3 = 2 x 100's free @ 1:10, 6 x 25's *** (same)
* Note, no break between rounds
Main
6 x 300's (200IM + 100 free) @ 4:15
* Note, this is a pretty classic "masters" workout which I see a lot of teams doing. For my own training I swam only 3 of the 300's at about 70% effort focusing on technique then moved to an open ane and did:
4 x (4 x 25's @ :40 "variables") using Z2 fins and small paddles
* Each round of 4 a different stroke in IM order
* The blocks of 4 are swam in this order:
#1 easy to fast
#2 fast to easy
#3 all easy
#4 all fast
I also try do no breathers on the all fast
Swam the morning workout with Henderson (Nevada) Masters, Coach Frank on deck.
SCY
10 minute choice warm-up
3 x (2 x 100's + 6 x 25's) as follows:
Rd. #1 = 2 x 100's free @ 1:20, 6 x 25's fly @ :30 (odds drill, evens swim)
Rd. #2 = 2 x 100's free @ 1:15, 6 x 25's back (same)
Rd. #3 = 2 x 100's free @ 1:10, 6 x 25's *** (same)
* Note, no break between rounds
Main
6 x 300's (200IM + 100 free) @ 4:15
* Note, this is a pretty classic "masters" workout which I see a lot of teams doing. For my own training I swam only 3 of the 300's at about 70% effort focusing on technique then moved to an open ane and did:
4 x (4 x 25's @ :40 "variables") using Z2 fins and small paddles
* Each round of 4 a different stroke in IM order
* The blocks of 4 are swam in this order:
#1 easy to fast
#2 fast to easy
#3 all easy
#4 all fast
I also try do no breathers on the all fast
