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 at MAC
(Note: we changed our weekly training cycle for the holiday week so increased intensity today from A2 to EN1 and will go recovery on Wednesday instead of Thursday which will now be a two hour grinder!)
15 minute choice warm-up
4 x 75's @ 1:30
#1 = freestyle 25 rigth arm/25 left arm 25 swim
#2 = backstroke 25 right arm/25 left arm 25 swim
#3 repeat #1
#4 repeat #2
Swim 500 build to about 80-85%
4 x 75's @ 1:30
#1 = 50 drill 3 strokes ***/3 strokes fly/25 swim fly
#2 = 50 drill 3 strokes ***/3 strokes fly/25 swim ***
#3 repeat #1
#4 repeat #2
Swim 400IM build each 100 to 80-85%
Main (swim or pull, choice of stroke based on interval)
1 x 50 @ :45
1 x 100 @ 1:30
1 x 200 @ 3:00
Extra minute rest
2 x 50 @ :40
2 x 100 @ 1:20
2 x 200 @ 2:40
extra minute rest
3 x 50's @ :35
3 x 100's @ 1:10
3 x 200's @ 2:20
Note: Sprinters did same set but started at 1:00 base per 50 the first round and lost 5 seconds each addtional round
Monday at MAC
(Note: we changed our weekly training cycle for the holiday week so increased intensity today from A2 to EN1 and will go recovery on Wednesday instead of Thursday which will now be a two hour grinder!)
15 minute choice warm-up
4 x 75's @ 1:30
#1 = freestyle 25 rigth arm/25 left arm 25 swim
#2 = backstroke 25 right arm/25 left arm 25 swim
#3 repeat #1
#4 repeat #2
Swim 500 build to about 80-85%
4 x 75's @ 1:30
#1 = 50 drill 3 strokes ***/3 strokes fly/25 swim fly
#2 = 50 drill 3 strokes ***/3 strokes fly/25 swim ***
#3 repeat #1
#4 repeat #2
Swim 400IM build each 100 to 80-85%
Main (swim or pull, choice of stroke based on interval)
1 x 50 @ :45
1 x 100 @ 1:30
1 x 200 @ 3:00
Extra minute rest
2 x 50 @ :40
2 x 100 @ 1:20
2 x 200 @ 2:40
extra minute rest
3 x 50's @ :35
3 x 100's @ 1:10
3 x 200's @ 2:20
Note: Sprinters did same set but started at 1:00 base per 50 the first round and lost 5 seconds each addtional round
