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)
I do a 10x50 SCM on 2:00 from a push set once every other month with my daughter's team. They do test sets like this quite often for all 4 strokes and track the total of all 10 swims. I can only hang on these sets swimming free. Ack this is the every other month :afraid:.
This set is VERY challenging and painful and I generally only do it after an easy practice. I find this type of set allows me to get a feel for when my stroke breaks down under serious lactic acid.
These are the kind of sets that sprinters (specifically 50 sprinters) need to throw in every once in a while.
I do a 10x50 SCM on 2:00 from a push set once every other month with my daughter's team. They do test sets like this quite often for all 4 strokes and track the total of all 10 swims. I can only hang on these sets swimming free. Ack this is the every other month :afraid:.
This set is VERY challenging and painful and I generally only do it after an easy practice. I find this type of set allows me to get a feel for when my stroke breaks down under serious lactic acid.
These are the kind of sets that sprinters (specifically 50 sprinters) need to throw in every once in a while.
