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)
Main = 4 options on 10 fast swims @ 3:00
Option #1 = 200's best average
Option #2 = 100's best average
Option #3 = 1 thru 4 & 6-9 are 100's, #5 & #10 are 200's
Option #4 = 1 thru 4 & 6-9 are 50's, #5 & #10 are 100's
Thanks Paul for the great ideas! If I lived in Mesa, I'd probably have to swim with you full time. :) For now...I'll just have to make the occasional road trip for a meet weekend every year or so to enjoy the nice weather down there! :)
I did "Option #3" sort of:
Got the following set from one of Paul Smith's workouts the other week (very slight modification):
3 x 100 Free AFAP @ 3:00
1 x 200 Free AFAP @ 3:00
repeat :)
Round 1 (1:03, 1:01, :59,...2:07)
Round 2 (1:02, 1:02, 1:00,...2:06)
Felt pretty good with this set, and the hardest part was the 1st 100 on the 2nd round, coming off a "short" amount of rest and still having to go fast.
I didn't like sitting around on the 3:00 interval, especially with the vultures out there eyeing my lanespace and asking if I'm going to swim. One of the hazards of trying to workout during lap swim. :bitching:
Main = 4 options on 10 fast swims @ 3:00
Option #1 = 200's best average
Option #2 = 100's best average
Option #3 = 1 thru 4 & 6-9 are 100's, #5 & #10 are 200's
Option #4 = 1 thru 4 & 6-9 are 50's, #5 & #10 are 100's
Thanks Paul for the great ideas! If I lived in Mesa, I'd probably have to swim with you full time. :) For now...I'll just have to make the occasional road trip for a meet weekend every year or so to enjoy the nice weather down there! :)
I did "Option #3" sort of:
Got the following set from one of Paul Smith's workouts the other week (very slight modification):
3 x 100 Free AFAP @ 3:00
1 x 200 Free AFAP @ 3:00
repeat :)
Round 1 (1:03, 1:01, :59,...2:07)
Round 2 (1:02, 1:02, 1:00,...2:06)
Felt pretty good with this set, and the hardest part was the 1st 100 on the 2nd round, coming off a "short" amount of rest and still having to go fast.
I didn't like sitting around on the 3:00 interval, especially with the vultures out there eyeing my lanespace and asking if I'm going to swim. One of the hazards of trying to workout during lap swim. :bitching:
