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)
Paul:
I'd appreciate your comments on the following main set today for a Fast Friday:
12 x 50 on 3:00 fast, from the blocks, alternate free and stroke. We broke after 6 and took 100 easy, then re-started.
We had 2 to a lane today, so we alternated swimmers on the 1:30. It was fun to cheer for lanemates and catch times for the alternate group. We're lucky in that we have full use of a 10 lane SCM pool, and had blocks available for anyone who wanted to step up. I alternated free and ***, and did a block start each time.
Obviously too many repeats for an all-out effort each time, so I tried to back down to a 200 pace on the second run-through, then bring the last couple 50s in as strong as possible.
In retrospect, I felt like I spun the first few repeats. I was pretty well done by the mid-set break, and concentrated on not getting sloppy on the second round. I think the early spinning cost me a lot of energy. I was about 2 - 3 seconds off my free pr, and 3 - 4 off my *** on the first repeat, then slowly lost a bit on each until I was about 2 seconds slower than my first 2 50s, until bringing it back at the end.
I'm thinking it might have been better to try and build 50s 1 - 6 to an all out effort in each stroke, then started back over at 6 - 12.
Any thoughts -- from anyone, actually -- on how to best work a set like this are greatly appreciated. I love fast sets, but feel like I kind of blew this opportunity today.
Paul:
I'd appreciate your comments on the following main set today for a Fast Friday:
12 x 50 on 3:00 fast, from the blocks, alternate free and stroke. We broke after 6 and took 100 easy, then re-started.
We had 2 to a lane today, so we alternated swimmers on the 1:30. It was fun to cheer for lanemates and catch times for the alternate group. We're lucky in that we have full use of a 10 lane SCM pool, and had blocks available for anyone who wanted to step up. I alternated free and ***, and did a block start each time.
Obviously too many repeats for an all-out effort each time, so I tried to back down to a 200 pace on the second run-through, then bring the last couple 50s in as strong as possible.
In retrospect, I felt like I spun the first few repeats. I was pretty well done by the mid-set break, and concentrated on not getting sloppy on the second round. I think the early spinning cost me a lot of energy. I was about 2 - 3 seconds off my free pr, and 3 - 4 off my *** on the first repeat, then slowly lost a bit on each until I was about 2 seconds slower than my first 2 50s, until bringing it back at the end.
I'm thinking it might have been better to try and build 50s 1 - 6 to an all out effort in each stroke, then started back over at 6 - 12.
Any thoughts -- from anyone, actually -- on how to best work a set like this are greatly appreciated. I love fast sets, but feel like I kind of blew this opportunity today.
