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)
Wednesday at MAC
SCY
15 minute choice warm-up
(A reminder, I always post our fastest groups intervals....there are always at least 2 and usually 3-4 more "groups" who are taking 5, 10, 15 seconds more rest OR going on a 5, 10, 15 second, etc. rest between repeats).
4x the following:
1 x 200 @ swim 2:45 (3:00 is IM or stroke)
4 x 25's kick @ :40 descend 1-4
* Descend the 200's 1-4
Main set had two options:
"short" option =
5 x (4 x 100's), no break between "blocks" swam as follows:
-Round #1 =100's @ 1:30, #2 @ 1:25, #3 @ 1:20, #4 on 1:15, #5 @ 1:10 and as always swimmers encouraged to do as much stroke or IM as they can and still make the intervals.
- Also, focus lately has been on "shifting gears"...attempting to get our pool and OW athletes to learn the subtlety of increasing speed without going anaerobic. So each block of 4 x 100's was swam as follows:
#1 = 25 fast/75 cruise
#2 = 50/50
#3 = 75/25
#4 = 100 fast (at threshold)
The "long" option was to swim the blocks of 4 x 100's continuous and take a 15 second break between each of the 5 rounds.
Wednesday at MAC
SCY
15 minute choice warm-up
(A reminder, I always post our fastest groups intervals....there are always at least 2 and usually 3-4 more "groups" who are taking 5, 10, 15 seconds more rest OR going on a 5, 10, 15 second, etc. rest between repeats).
4x the following:
1 x 200 @ swim 2:45 (3:00 is IM or stroke)
4 x 25's kick @ :40 descend 1-4
* Descend the 200's 1-4
Main set had two options:
"short" option =
5 x (4 x 100's), no break between "blocks" swam as follows:
-Round #1 =100's @ 1:30, #2 @ 1:25, #3 @ 1:20, #4 on 1:15, #5 @ 1:10 and as always swimmers encouraged to do as much stroke or IM as they can and still make the intervals.
- Also, focus lately has been on "shifting gears"...attempting to get our pool and OW athletes to learn the subtlety of increasing speed without going anaerobic. So each block of 4 x 100's was swam as follows:
#1 = 25 fast/75 cruise
#2 = 50/50
#3 = 75/25
#4 = 100 fast (at threshold)
The "long" option was to swim the blocks of 4 x 100's continuous and take a 15 second break between each of the 5 rounds.
