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)
Monday (Halloween) at MAC
Paul & Laura on deck
SCY
15 minute choice warm-up
Paul's Group
- 50 kick, 100 free swim, 200IM drill, 300 pull
- 50 kick, 100 free swim, 200IM swim
- 50 kick, 100 free swim
- 50 kick
(all on R:20)
10 x 50's
4 @ :50
3 @ :45
2 @ :40
1 @ :35
10 minute kick
300 pull w/snorkel
* Through out the above workout swimmers in groups of 3's were pulled out and did 4 "laps" through a circuit:
- climb out of pool and spring down the deck to diving well...dive in and sprint to 3m board and climb rope attached...drop off and sprint to opposite wall climb out and sprint down deck to your lane...dive in and fast kick underwater and repeat
* 10 minutes before the end of workout broke groups up into 3 replay teams of 8 and did:
- Pumpkin Relay: each person sprints a 25 with a pumpkin, only rule is you can't touch it with your hands
- Witches relay: don a witches hat and straddle a noodle and sprint a 25, exchange outfit with next swimmer and repeat
Monday (Halloween) at MAC
Paul & Laura on deck
SCY
15 minute choice warm-up
Paul's Group
- 50 kick, 100 free swim, 200IM drill, 300 pull
- 50 kick, 100 free swim, 200IM swim
- 50 kick, 100 free swim
- 50 kick
(all on R:20)
10 x 50's
4 @ :50
3 @ :45
2 @ :40
1 @ :35
10 minute kick
300 pull w/snorkel
* Through out the above workout swimmers in groups of 3's were pulled out and did 4 "laps" through a circuit:
- climb out of pool and spring down the deck to diving well...dive in and sprint to 3m board and climb rope attached...drop off and sprint to opposite wall climb out and sprint down deck to your lane...dive in and fast kick underwater and repeat
* 10 minutes before the end of workout broke groups up into 3 replay teams of 8 and did:
- Pumpkin Relay: each person sprints a 25 with a pumpkin, only rule is you can't touch it with your hands
- Witches relay: don a witches hat and straddle a noodle and sprint a 25, exchange outfit with next swimmer and repeat
