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)
Paul,
Do you have set "themes" for each workout? Meaning, if you go on certain days, then you know it's going to be a split Distance/Sprint, or everyone does recovery, etc?
We do...it does change through the seasonal training cycle however...up until we start taper its basically:
M- aerobic with longer swims and easier intervals for everyone
T- speed work all groups (often times broken swims, 3 or 4:1 rest to work ratio)
W- Distance group and sprint/middle distance group...very short rest interval training
Th- "yoga" Thursday...recovery all groups
F- Big Friday/Fast Friday....distance and sprint group (sprinters doing assisted speed work with fins, relays, often times, 10:1 rest to work ratio)
Saturday and Sunday- as big a beat down as our coaching staff can come up with for 90 minutes! But we do have the hangover lanes open at all times!
3 weeks out from final meet of season we "flip" and do more speed work M-W-F and aerobic/recovery T-Th
Paul,
Do you have set "themes" for each workout? Meaning, if you go on certain days, then you know it's going to be a split Distance/Sprint, or everyone does recovery, etc?
We do...it does change through the seasonal training cycle however...up until we start taper its basically:
M- aerobic with longer swims and easier intervals for everyone
T- speed work all groups (often times broken swims, 3 or 4:1 rest to work ratio)
W- Distance group and sprint/middle distance group...very short rest interval training
Th- "yoga" Thursday...recovery all groups
F- Big Friday/Fast Friday....distance and sprint group (sprinters doing assisted speed work with fins, relays, often times, 10:1 rest to work ratio)
Saturday and Sunday- as big a beat down as our coaching staff can come up with for 90 minutes! But we do have the hangover lanes open at all times!
3 weeks out from final meet of season we "flip" and do more speed work M-W-F and aerobic/recovery T-Th
