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)
OK...how pathetic that I have't logged anything in 3 months! Amazing what taking over an entire club (age group and masters with close to 400 swimmers an 6 coaches) does to your spare time!!
So...we have been doing some VERY cool training at MAC...integrating our "competitive" masters swimmers in with the senior age group swimmers. The dynamic has been exactly what I had hoped it would, the bar raised for everyone and a LOT of fun. This morning before heading down to Tucson for the kids meet we had this workout:
LCM
300 choice warm-up
8 x 100's IM (reverse order) @ 2:00
8 x 50's kick IM order or 1/2 free, 1/2 secondary stroke on 1:20
8 x 25's @ :30 (2 x cycles of variables)
Main #1
4 x 100's @ 3:00 best average
8 x 50's free @ 1:00 (max of 2 breaths per length)
8 x 25's kick @ :40 (odds power kick, evens SDK on back)
Main #2
4 x 50's @ 2:00 best average
8 x 25's free @ :40 no breath
Main #3
200 for time
OK...how pathetic that I have't logged anything in 3 months! Amazing what taking over an entire club (age group and masters with close to 400 swimmers an 6 coaches) does to your spare time!!
So...we have been doing some VERY cool training at MAC...integrating our "competitive" masters swimmers in with the senior age group swimmers. The dynamic has been exactly what I had hoped it would, the bar raised for everyone and a LOT of fun. This morning before heading down to Tucson for the kids meet we had this workout:
LCM
300 choice warm-up
8 x 100's IM (reverse order) @ 2:00
8 x 50's kick IM order or 1/2 free, 1/2 secondary stroke on 1:20
8 x 25's @ :30 (2 x cycles of variables)
Main #1
4 x 100's @ 3:00 best average
8 x 50's free @ 1:00 (max of 2 breaths per length)
8 x 25's kick @ :40 (odds power kick, evens SDK on back)
Main #2
4 x 50's @ 2:00 best average
8 x 25's free @ :40 no breath
Main #3
200 for time
