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 with John Smith in Denver this morning...he pretty much does the same exact workout everyday so I made him mix it up a bit.
SCM
600 done as 25s/25k/25s/25d
4 x 200's @ 3:00
#1 150 cruise/50 fast
#2 50 cruise/100 fast/50 cruise
#3 50 fast/150 cruise
#4 100 cruise/100 fast
4 x 100's @ 2:00
#1 75 cruise swim/25 power kick (kick underwater as far/fast as you can when you need to breathe surface and swim easy to wall
#2 25 cruise swim/50 power kick/25 swim
#3 25 power kick/75 swim
#4 50 swim/50 power kick
4 x 50s @ 1:00
#1 25 fly build/25 sdk on back
#2 25 back build/25 sdk on back
#3 25 *** build/25 sdk on back
#4 25 free build/25 sdk on back
4 x 25's @ :40 "variables"
#1 easy to fast
#2 fast to easy
#3 all easy
#4 all fast
* all no-breathers
Dolf: I started playing water polo/swimming my sophmore year in high school. Went to college at UCSB and did both sports. Graduated in 82' trained another 2 years for the 84' trials. "Retired" until I turned 40 (10 years ago) and started swimming/coaching masters again.
My wife and I own a sales agency, we currently represent 2 Candaian, 1 Danish and 2 US companies mainly in footwear, apparel and bags covering 8 states.
Swam with John Smith in Denver this morning...he pretty much does the same exact workout everyday so I made him mix it up a bit.
SCM
600 done as 25s/25k/25s/25d
4 x 200's @ 3:00
#1 150 cruise/50 fast
#2 50 cruise/100 fast/50 cruise
#3 50 fast/150 cruise
#4 100 cruise/100 fast
4 x 100's @ 2:00
#1 75 cruise swim/25 power kick (kick underwater as far/fast as you can when you need to breathe surface and swim easy to wall
#2 25 cruise swim/50 power kick/25 swim
#3 25 power kick/75 swim
#4 50 swim/50 power kick
4 x 50s @ 1:00
#1 25 fly build/25 sdk on back
#2 25 back build/25 sdk on back
#3 25 *** build/25 sdk on back
#4 25 free build/25 sdk on back
4 x 25's @ :40 "variables"
#1 easy to fast
#2 fast to easy
#3 all easy
#4 all fast
* all no-breathers
Dolf: I started playing water polo/swimming my sophmore year in high school. Went to college at UCSB and did both sports. Graduated in 82' trained another 2 years for the 84' trials. "Retired" until I turned 40 (10 years ago) and started swimming/coaching masters again.
My wife and I own a sales agency, we currently represent 2 Candaian, 1 Danish and 2 US companies mainly in footwear, apparel and bags covering 8 states.
