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)
Friday at MAC
SCY
15 minutes choice warm-up
"D" group (1000 free race prep)
* broken 500, r:10 @ the 50 (to the feet till last one)...pace = race pace +5 seconds per 50 ("control" was the emphasis)
* broken 1650, r:10 @ 100 (all to the feet except last 50)...pace = race pace +5 per 100 (last 50 strong)
* broken 1000, r:10 @ 200 (all to the feet except last one)...pace = race pace -5 per 100...this was done with fins and paddles
* 10 minute easy kick with board
Fast Friday group
* 4 x (4 x 25's variables): rounds 1 & 3 swim on :40, rounds 2 & 4 kick @ :45
* 4 x 50's from a dive, one swimmer at a time, 75% effort to the 37.5yd mark then build to full race pace finish (easy 50 after entire lane completes a 50). 100% prep for racing with focus on perfect form, breakouts, streamlines, swimming down the middle of the lane, no breathing in/out of turn.
* 4 x 50's from a dive, max effort off start and for first 15yds...then easy w/perfect technique into a Tennessee turn and return to wall (easy 50 after everyone in lane done completes a 50.
* Put it all together with 2 fast 50's choice of stroke with about 4 minutes between each
Friday at MAC
SCY
15 minutes choice warm-up
"D" group (1000 free race prep)
* broken 500, r:10 @ the 50 (to the feet till last one)...pace = race pace +5 seconds per 50 ("control" was the emphasis)
* broken 1650, r:10 @ 100 (all to the feet except last 50)...pace = race pace +5 per 100 (last 50 strong)
* broken 1000, r:10 @ 200 (all to the feet except last one)...pace = race pace -5 per 100...this was done with fins and paddles
* 10 minute easy kick with board
Fast Friday group
* 4 x (4 x 25's variables): rounds 1 & 3 swim on :40, rounds 2 & 4 kick @ :45
* 4 x 50's from a dive, one swimmer at a time, 75% effort to the 37.5yd mark then build to full race pace finish (easy 50 after entire lane completes a 50). 100% prep for racing with focus on perfect form, breakouts, streamlines, swimming down the middle of the lane, no breathing in/out of turn.
* 4 x 50's from a dive, max effort off start and for first 15yds...then easy w/perfect technique into a Tennessee turn and return to wall (easy 50 after everyone in lane done completes a 50.
* Put it all together with 2 fast 50's choice of stroke with about 4 minutes between each
