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 minute choice warm-up
Sprint group
2 x (1 x 25 fly, 2 x back, 3 x ***, 4 x ***)
Rd #1 drill @ :40
Rd. #2 swim @ :30
200IM kick (25 easy/25 fast)
"Sheridan Shootout" (Thanks Lindsay!)
Two heats of 7 swimmers, mix of boys and girls of relatively close abilities:
Rd#1 Freestyle, winner advances to Rd. #2 Butterfly, Rd. #3 is back & #4 ***.
If the freestyle swimmer wins the heat he/she changes to fly he/she competes against the rest of the heat who are still swimming freestyle...a bit of "cat and mouse" now takes place...if that persons fly is faster than the others free and he/she wins the heat again they move to backstroke and finally breastroke...when the breastroker wins its over for that person. It gets interesting when the swimmer gets to breastroke and is swimming against a mix of freestylers, flyers and backstrokers! 40 minutes of speed work, gamesmanship, trashtalking, frustration for some...fun for the coach!
"D" Group
3 x 500's @ 6:00, 6:30, 7:00 or 7:30 descend 1-3
10 x 50's best average @ :45
3 x 200's @ 1:15, 1:20, 1:25 or 1:30 descend 1-3
10 x 100s @ base interval from 200's/500's best average
Friday at MAC
SCY
15 minute choice warm-up
Sprint group
2 x (1 x 25 fly, 2 x back, 3 x ***, 4 x ***)
Rd #1 drill @ :40
Rd. #2 swim @ :30
200IM kick (25 easy/25 fast)
"Sheridan Shootout" (Thanks Lindsay!)
Two heats of 7 swimmers, mix of boys and girls of relatively close abilities:
Rd#1 Freestyle, winner advances to Rd. #2 Butterfly, Rd. #3 is back & #4 ***.
If the freestyle swimmer wins the heat he/she changes to fly he/she competes against the rest of the heat who are still swimming freestyle...a bit of "cat and mouse" now takes place...if that persons fly is faster than the others free and he/she wins the heat again they move to backstroke and finally breastroke...when the breastroker wins its over for that person. It gets interesting when the swimmer gets to breastroke and is swimming against a mix of freestylers, flyers and backstrokers! 40 minutes of speed work, gamesmanship, trashtalking, frustration for some...fun for the coach!
"D" Group
3 x 500's @ 6:00, 6:30, 7:00 or 7:30 descend 1-3
10 x 50's best average @ :45
3 x 200's @ 1:15, 1:20, 1:25 or 1:30 descend 1-3
10 x 100s @ base interval from 200's/500's best average
