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)
I think I sprained something just from reading about it. Might have to try it out. All fly of course :anim_coffee:
This was a great set. Wow. Here's what I flog'd:
Thursday second set (2000 fly)
"Thorpe Test set" all butterfly
16 x 50's @ :50 every 4th @ 200 race pace
went 32 31 32 31 on the fast ones
12 x 50's @ 1:00 every 3rd @ 200 race pace
went 31 31 30 30 on the fast ones
8 x 50's @ 1:10 every other @ 200 race pace
went 30 30 30 30 on the fast ones
4 x 50's @ 1:20 all @ 200 race pace
went 30 30 29 30
on the easy 50's I did DPS fly and ranged 36 - 38 seconds with 37's on most of them. 7 SPL.
For reference, here are my most recent 200 SCY butterfly splits: 28.77 32.31 33.43 32.52
And my most recent 100 SCY butterfly splits: 28.06 29.85
So in this set I started out at 200 pace and then got down into 100 pace range.
As I commented to Paul Smith on Facebook, "that awkward moment during the Thorpe Test Set where you realize you have more race-pace 50's left to do than easy 50's." Yeah, that happened somewhere around the end of the 12 x 50's :badday:
100 easy and out
I think I sprained something just from reading about it. Might have to try it out. All fly of course :anim_coffee:
This was a great set. Wow. Here's what I flog'd:
Thursday second set (2000 fly)
"Thorpe Test set" all butterfly
16 x 50's @ :50 every 4th @ 200 race pace
went 32 31 32 31 on the fast ones
12 x 50's @ 1:00 every 3rd @ 200 race pace
went 31 31 30 30 on the fast ones
8 x 50's @ 1:10 every other @ 200 race pace
went 30 30 30 30 on the fast ones
4 x 50's @ 1:20 all @ 200 race pace
went 30 30 29 30
on the easy 50's I did DPS fly and ranged 36 - 38 seconds with 37's on most of them. 7 SPL.
For reference, here are my most recent 200 SCY butterfly splits: 28.77 32.31 33.43 32.52
And my most recent 100 SCY butterfly splits: 28.06 29.85
So in this set I started out at 200 pace and then got down into 100 pace range.
As I commented to Paul Smith on Facebook, "that awkward moment during the Thorpe Test Set where you realize you have more race-pace 50's left to do than easy 50's." Yeah, that happened somewhere around the end of the 12 x 50's :badday:
100 easy and out
