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)
Did people want to puke after that set? Close! :0 which was sort of the idea (best average designated pace for this workout was shooting for just faster than shaved/taper and/or goal time 500 pace).
And yes the sprinters did this set BUT our "sprinters" may not be what you consider "pure" sprinters as we train all of them "up" beyond 50 preparation to have strong 100's....I also think an adapted set such as this for even a 50 specialist pays dividends if your goal is to prepare swimmers to race multiple events over 2, 3 or 4 days, so in this case we would have gone the 1st 100 of each of the 4 rounds off the blocks at 100% effort...the next four 100's would be active recovery focusing on perfect technique/low stroke count and long streamlines.
Did people want to puke after that set? Close! :0 which was sort of the idea (best average designated pace for this workout was shooting for just faster than shaved/taper and/or goal time 500 pace).
And yes the sprinters did this set BUT our "sprinters" may not be what you consider "pure" sprinters as we train all of them "up" beyond 50 preparation to have strong 100's....I also think an adapted set such as this for even a 50 specialist pays dividends if your goal is to prepare swimmers to race multiple events over 2, 3 or 4 days, so in this case we would have gone the 1st 100 of each of the 4 rounds off the blocks at 100% effort...the next four 100's would be active recovery focusing on perfect technique/low stroke count and long streamlines.
