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)
I've noticed you using tabata cycles. But I'm confused about this one. Typically, tabata is 8 x 30 seconds -- 20 all out, 10 second rest. If you're doing a true tabata and going all out, you can only do one round. If you're doing 8 rounds, isn't this really just a short rest swim interval for mid D types?
Fort, we use 4, 6 & 8 minute cycles for all groups (sprint, middle distance, etc.) depending on where we are in our training. Although 6 & 8 minute cycles are not "true" Tabata at times its more about the distance covered in that particular energy system...8 minutes gets most of our swimmers about 10 x 50's, so just about 400yds at max effort.
I've noticed you using tabata cycles. But I'm confused about this one. Typically, tabata is 8 x 30 seconds -- 20 all out, 10 second rest. If you're doing a true tabata and going all out, you can only do one round. If you're doing 8 rounds, isn't this really just a short rest swim interval for mid D types?
Fort, we use 4, 6 & 8 minute cycles for all groups (sprint, middle distance, etc.) depending on where we are in our training. Although 6 & 8 minute cycles are not "true" Tabata at times its more about the distance covered in that particular energy system...8 minutes gets most of our swimmers about 10 x 50's, so just about 400yds at max effort.
