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)
Paul,
I have been intrigued by this set, but not sure how to approach it.
Question on your "tabata" sprints - the set where you do 8 minutes of some sort of 37.5 sprint from a dive continuous for 8 minutes.....
1. First, which 37.5 do you work, up to the 37.5? If so, should I do other complementary sets for the finish of a sprint?
2. How do you approach this set? It's not a true all-out sprint, right? Should I pace-sprint? How do I know how fast I should be going? What type of effort should I focus on? I would think it is at least 100 pace, like the back half of a 100. Perhaps think of it as training to be as tired as you are at that 50 mark and going fast from there?
3. I do like having to get out and dive over and over. There is such as thing as being in "dive shape", and we overlook this as a masters swimmer. As a kid, you can run, jump, dive, etc but it is much harder as an adult. If you aren't in "dive shape", you are using way too many silver bullets just getting into the water in a real race.
4. I also think this is a great "mental toughness" set.
Paul,
I have been intrigued by this set, but not sure how to approach it.
Question on your "tabata" sprints - the set where you do 8 minutes of some sort of 37.5 sprint from a dive continuous for 8 minutes.....
1. First, which 37.5 do you work, up to the 37.5? If so, should I do other complementary sets for the finish of a sprint?
2. How do you approach this set? It's not a true all-out sprint, right? Should I pace-sprint? How do I know how fast I should be going? What type of effort should I focus on? I would think it is at least 100 pace, like the back half of a 100. Perhaps think of it as training to be as tired as you are at that 50 mark and going fast from there?
3. I do like having to get out and dive over and over. There is such as thing as being in "dive shape", and we overlook this as a masters swimmer. As a kid, you can run, jump, dive, etc but it is much harder as an adult. If you aren't in "dive shape", you are using way too many silver bullets just getting into the water in a real race.
4. I also think this is a great "mental toughness" set.
