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)
So this morning I swam with Sun Devil (fast Friday) and had a chance to adapt the workout along the lines of the discussion we've been having on these speed sets.
The main set was 5 x the following
1 x 75 @ 3:00
1 x 50 @ 2:00
1 x 25 @ 1:00
My goal was to work on 200 speed/tempo so I only did the "odd" rounds fast and did the evens pulling/hypoxic.
For me my target speed for a 75 at 200 race pace (free) is about :38, 50 would be :25 and 25 :10. Whereas my target time for a 75 at 100 race pace is about :35, 50 would be :24 & 25 :11 (all of these from a push not a dive).
In this workout the amount of recovery I did allowed me to hit those goal times pretty easilly even with fatigue building...which is when I really refocused on nailing turns/breakouts/maintaining a 6 beat kick. IMHO there is a "middle ground" of not being completely wasted or totally recovered which most mirrors the "feel" I have in an actual race...and where so often mistakes occur...the more I can practice in this "place" the more confident I am that it will be auto-pilot at the meet.
So this morning I swam with Sun Devil (fast Friday) and had a chance to adapt the workout along the lines of the discussion we've been having on these speed sets.
The main set was 5 x the following
1 x 75 @ 3:00
1 x 50 @ 2:00
1 x 25 @ 1:00
My goal was to work on 200 speed/tempo so I only did the "odd" rounds fast and did the evens pulling/hypoxic.
For me my target speed for a 75 at 200 race pace (free) is about :38, 50 would be :25 and 25 :10. Whereas my target time for a 75 at 100 race pace is about :35, 50 would be :24 & 25 :11 (all of these from a push not a dive).
In this workout the amount of recovery I did allowed me to hit those goal times pretty easilly even with fatigue building...which is when I really refocused on nailing turns/breakouts/maintaining a 6 beat kick. IMHO there is a "middle ground" of not being completely wasted or totally recovered which most mirrors the "feel" I have in an actual race...and where so often mistakes occur...the more I can practice in this "place" the more confident I am that it will be auto-pilot at the meet.
