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)
Coached the morning workout at Cactus, lactate day.
SCY
Warm-up
400 = (4x 25swim/25 kick/25 swim/25 scull)
6 x 25's drill
- 25 swim "normal", 25 swim with fists
- 25 swim with fingers wide open/ 25 swim with relaxed hand
- 25 swim with fingers tight together/25 swim with relaxed hand
* i see far to many swimmers with finger/thumb positions to tight, to wide, one hand one way the other the other way...thumbs all over the place. Today I did this drill because I feel far to many people "spin" when they work at speed and often complain that they are no faster...one of the reasons for this IMHO is incorrect postioning of the fingers/thumb.
2 x (3 x 75's @ 1:15)
#1 1st 25 at 90%
#2 2nd 25 @ 90%
#3 3rd 25 @ 90%
Main #1
2 x 300's @ 5:00
* 1st 100 is swam at 95%, 10 sec break then into 200 recovery focusing on perfect technique
Main #2
4 x 50's @ 2:00
* choice of strokes, all 4 fast
Main #3
20 x 25's @ :30
* All out to 15yds w/no breath, easy to wall breathing as much as needed
Warm down
400 pull
Coached the morning workout at Cactus, lactate day.
SCY
Warm-up
400 = (4x 25swim/25 kick/25 swim/25 scull)
6 x 25's drill
- 25 swim "normal", 25 swim with fists
- 25 swim with fingers wide open/ 25 swim with relaxed hand
- 25 swim with fingers tight together/25 swim with relaxed hand
* i see far to many swimmers with finger/thumb positions to tight, to wide, one hand one way the other the other way...thumbs all over the place. Today I did this drill because I feel far to many people "spin" when they work at speed and often complain that they are no faster...one of the reasons for this IMHO is incorrect postioning of the fingers/thumb.
2 x (3 x 75's @ 1:15)
#1 1st 25 at 90%
#2 2nd 25 @ 90%
#3 3rd 25 @ 90%
Main #1
2 x 300's @ 5:00
* 1st 100 is swam at 95%, 10 sec break then into 200 recovery focusing on perfect technique
Main #2
4 x 50's @ 2:00
* choice of strokes, all 4 fast
Main #3
20 x 25's @ :30
* All out to 15yds w/no breath, easy to wall breathing as much as needed
Warm down
400 pull
