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)
Mid-season we try and do a variation of the speed curcuit that a number of college coaches I know run. Having access to the toys makes a big difference but if your creative you can get by with very little.
Warm-up = use a pre-meet warm up with a mix of drills, speedplay, etc. no more than about a 1000.
Decide on the number of stations and intervals/reps. Laura and I have done this on our own in a single open lane.
Some basic gear: fins, paddles, bungee, parachute, old pair of tennis shoes, kickboard. If you have access to power racks even better.
Our Monday sprint circuit:
Station #1 = 4 reps on the "bucket rack" w/ 30 sec rest between each
Station #2 = 4 x 25's underwater @ 1:00
Station #3 = 4 reps on bungee cord w/30 sec rest
Station #4 = 4 x 25's underwater
Station #6 = 4 reps on bucker rack using fins/paddles 30 sec rest
#7 = 4 underwaters
#8 = 4 reps on bungee w/fins & paddles 30 sec rest
Other possiblities are doing kick only work on the racks, or using a board nelp verticlly in water wearing sneakers, etc.
Mid-season we try and do a variation of the speed curcuit that a number of college coaches I know run. Having access to the toys makes a big difference but if your creative you can get by with very little.
Warm-up = use a pre-meet warm up with a mix of drills, speedplay, etc. no more than about a 1000.
Decide on the number of stations and intervals/reps. Laura and I have done this on our own in a single open lane.
Some basic gear: fins, paddles, bungee, parachute, old pair of tennis shoes, kickboard. If you have access to power racks even better.
Our Monday sprint circuit:
Station #1 = 4 reps on the "bucket rack" w/ 30 sec rest between each
Station #2 = 4 x 25's underwater @ 1:00
Station #3 = 4 reps on bungee cord w/30 sec rest
Station #4 = 4 x 25's underwater
Station #6 = 4 reps on bucker rack using fins/paddles 30 sec rest
#7 = 4 underwaters
#8 = 4 reps on bungee w/fins & paddles 30 sec rest
Other possiblities are doing kick only work on the racks, or using a board nelp verticlly in water wearing sneakers, etc.
