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)
Bill, classic set...I see it/do it often...BUT...for me it is really a 200/500 pace set and not a "true" sprint set.
Maybe at 20 I would see 50's @ 3:00 as a full recovery sprint set...but for me at this point in my life I would be adapting that set to one easy/one all out. I also never alternate strokes in a quality set...I would prefer to do 6 (or 3) of one stroke then change...again not a matter of right or wrong but preferance...especially in fly I like having to "hang on" thru repeats vs. a change in strokes/muscle groups by alternating.
Keep playing with these types of sets...no doubt they will get you fitter but I ask you this...how close to all-out are you getting in your workouts and how often? If the answer s little to never just make sure you try and adjust your training to do it 1-2x a week (keep in mind I consider a mid-season meet on a weekend to be just that).
Bill, classic set...I see it/do it often...BUT...for me it is really a 200/500 pace set and not a "true" sprint set.
Maybe at 20 I would see 50's @ 3:00 as a full recovery sprint set...but for me at this point in my life I would be adapting that set to one easy/one all out. I also never alternate strokes in a quality set...I would prefer to do 6 (or 3) of one stroke then change...again not a matter of right or wrong but preferance...especially in fly I like having to "hang on" thru repeats vs. a change in strokes/muscle groups by alternating.
Keep playing with these types of sets...no doubt they will get you fitter but I ask you this...how close to all-out are you getting in your workouts and how often? If the answer s little to never just make sure you try and adjust your training to do it 1-2x a week (keep in mind I consider a mid-season meet on a weekend to be just that).
