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)
Not often enough is the answer. I need to commit to making every Fast Friday workout through Nationals, and swimming something very close to all out on each Friday. I also plan to do a meet this month and at least one, possibly two, next month.
To me, there is a big -- huge, even -- difference between the way I swim in my 100% effort in a race and my swimming "fast" at practice. I think I need to try and narrow that gap by making my practice swims faster, with the hoped for outcome of making my race swims cleaner, more efficient, and faster.
Thanks for the reply.
Bill, I gotta agree with Paul. No way could I do 12 x 50 @ 3:00 AFAP. I occasionally do 6 x 50 @ 3:00, but I prefer doing it @ 4:00 and doing a 50-100 easy between each one. Swimming at 200 pace is useful, but swimming at 50 pace is likewise useful and typically neglected by most masters. Good idea to get some quality speed work in during the next month.
Not often enough is the answer. I need to commit to making every Fast Friday workout through Nationals, and swimming something very close to all out on each Friday. I also plan to do a meet this month and at least one, possibly two, next month.
To me, there is a big -- huge, even -- difference between the way I swim in my 100% effort in a race and my swimming "fast" at practice. I think I need to try and narrow that gap by making my practice swims faster, with the hoped for outcome of making my race swims cleaner, more efficient, and faster.
Thanks for the reply.
Bill, I gotta agree with Paul. No way could I do 12 x 50 @ 3:00 AFAP. I occasionally do 6 x 50 @ 3:00, but I prefer doing it @ 4:00 and doing a 50-100 easy between each one. Swimming at 200 pace is useful, but swimming at 50 pace is likewise useful and typically neglected by most masters. Good idea to get some quality speed work in during the next month.
