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)
(Yoga) Thursday at MAC
Note, we have a "basic" weekly training cycle...in the most simplistic terms it would break down as:
- Monday = Aerobic (mostly A1-A2). Goal is to essentially "set-up" the coming week)
- Tuesday = High Intensity (AN1-AN2), we do this early in the week when people are not broken down
- Wednesday = Lactate (EN2) and a longer distance group option (EN1) depending on the micro-cycle we are in
- Thursday = Recovery
- Friday = High Intensity (AN1-AN2) and/or distance option (EN1)
- Saturday & Sunday = always a recovery/aerobic option (depending on the blood alcohol level of the team) and/or a mixed bag of interval training.
- We kick and do stroke work every workout
SCY
15 minute choice warm-up
5 x 100's @ R:20
- 25 scull using kick board (sit on it, lay on it, extend and rest ankles on it for example)/75 kick
8 x 50's @ 1:10 w/ Tennessee turns
- 2 x IM order - 25 drill/25 swim
4 x 100's @ R:20
- odds = 25 free w/kick board as "rudder"/75 kick
- evens = 25 back w/kick board as "rudder"/75 kick
6 x 50's @ 1:15 (ok w/fins)
- odds = 25 over (no breath)/25 under
- evens = 25 under/25 over (no breath)
3 x 100's @ R:20 w/snorkel (fins optional)
- 25 front scull (change it up, use double/single arm "sweeps")/75 kick w/arms at side working on rotation
4 x 50's @ 1:10 w/Tennesse turns
- IM order = 25 drill/25 swim
(Yoga) Thursday at MAC
Note, we have a "basic" weekly training cycle...in the most simplistic terms it would break down as:
- Monday = Aerobic (mostly A1-A2). Goal is to essentially "set-up" the coming week)
- Tuesday = High Intensity (AN1-AN2), we do this early in the week when people are not broken down
- Wednesday = Lactate (EN2) and a longer distance group option (EN1) depending on the micro-cycle we are in
- Thursday = Recovery
- Friday = High Intensity (AN1-AN2) and/or distance option (EN1)
- Saturday & Sunday = always a recovery/aerobic option (depending on the blood alcohol level of the team) and/or a mixed bag of interval training.
- We kick and do stroke work every workout
SCY
15 minute choice warm-up
5 x 100's @ R:20
- 25 scull using kick board (sit on it, lay on it, extend and rest ankles on it for example)/75 kick
8 x 50's @ 1:10 w/ Tennessee turns
- 2 x IM order - 25 drill/25 swim
4 x 100's @ R:20
- odds = 25 free w/kick board as "rudder"/75 kick
- evens = 25 back w/kick board as "rudder"/75 kick
6 x 50's @ 1:15 (ok w/fins)
- odds = 25 over (no breath)/25 under
- evens = 25 under/25 over (no breath)
3 x 100's @ R:20 w/snorkel (fins optional)
- 25 front scull (change it up, use double/single arm "sweeps")/75 kick w/arms at side working on rotation
4 x 50's @ 1:10 w/Tennesse turns
- IM order = 25 drill/25 swim
