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)
Are both of these options also best average?
I am going to incorporate one of these into my Friday workout this week.
Yes. And in case you hadn't figured it out by now we do a ton of variable speed training. A lot of coaches like to do a stand up 10 x 100's all out...which is fine and certainly has its place. My own preference is to take a set like that a mix the speed elements up a bit....so our swimmers doing option #3 I challenged to swim the 100's averaging a speed that was equal to the second 100 split of their 200 race pace and the 200 to be at 500 race pace.
Are both of these options also best average?
I am going to incorporate one of these into my Friday workout this week.
Yes. And in case you hadn't figured it out by now we do a ton of variable speed training. A lot of coaches like to do a stand up 10 x 100's all out...which is fine and certainly has its place. My own preference is to take a set like that a mix the speed elements up a bit....so our swimmers doing option #3 I challenged to swim the 100's averaging a speed that was equal to the second 100 split of their 200 race pace and the 200 to be at 500 race pace.
