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)
Stolen. Doing it on Monday the 10th. Superb set!
Uhhhhh...ok, if you say so. I wouldn't be doing that set on my own. The idea is good, yes, but I don't like doing long continuous stuff much over 300 anymore.
Wednesday at Kino, two groups:
SCY
“D” group
- Broken Mile (11 lengths, 10, 9, …..1), R:10 between each block. Use to establish pace of 1:10 (sub 19), 1:20 (sub 22) or 1:30 (sub 25) per 100
- 1 x 1000 @ base + rounded to nearest 60 or 30 (1:10 base = 12:00)
- 1 x 500 @ 6:00
- 1 x 200 @ 2:30
- 1 x 100 @ 1:10
- 1 x 50 fast
- 10 x 50’s kick @ 1:10
“Sprint/Middle D”
4 rounds of the following, no break between rounds (reverse IM order for the 50’s and 25’s):
4 x 50’s @ :45 stroke (round #1 free, #2 ***…)
4 x 100 IM’s @ 1:30
8 x 25’s kick @ :30(round #1 flutter, #2 ***….)
Fast Friday at MAC!!
About 12 masters challenged the club senior group to a "dual meet"....great stuff!!
Highlights:
Masters take both the M's & W's 200 medley relay's!
Men = 26.0, 26.5, 23.8, 23.0
Women = 27.2, 39.0, 25.7, 25.2
M's 200 free won by masters in 1:47.2
M's 100 fly won by masters in 53.9
W's 100 fly won by masters in 58.5
200 backstroke one female masters swimmer vs. one 15 year old senior boy...club team wins 2:02.2 vs. 2:02.5
M's 100 *** won by masters in 59.8
M's 400 free relay won by masters!
50.1, 50.8, 49.8, 49.6
W's 400 free masters team touched out by club but we did get a 53.9 lead-off split!
8 minute Tabata cycle (37.5yds fast from a dive, 12.5 yds easy to wall..repeat without a break for 8 minutes)
I've noticed you using tabata cycles. But I'm confused about this one. Typically, tabata is 8 x 30 seconds -- 20 all out, 10 second rest. If you're doing a true tabata and going all out, you can only do one round. If you're doing 8 rounds, isn't this really just a short rest swim interval for mid D types?
I've noticed you using tabata cycles. But I'm confused about this one. Typically, tabata is 8 x 30 seconds -- 20 all out, 10 second rest. If you're doing a true tabata and going all out, you can only do one round. If you're doing 8 rounds, isn't this really just a short rest swim interval for mid D types?
Fort, we use 4, 6 & 8 minute cycles for all groups (sprint, middle distance, etc.) depending on where we are in our training. Although 6 & 8 minute cycles are not "true" Tabata at times its more about the distance covered in that particular energy system...8 minutes gets most of our swimmers about 10 x 50's, so just about 400yds at max effort.
Want to report back that I did this with a teammate of mine today. The only change was that we did it on the 1:20/100 base as I tend to slack off on rest interval sets. It was superb, superbly painful but damn good.
Next time add Tennessee turns to all the freestyle swims!
I'm interested to see someone using Tabata in swimming! I started a thread about it six years ago and at the time no one seemed to be using it (at least no one that replied): Tabata training - U.S. Masters Swimming Discussion Forums
I'd love to try it sometime in the pool.
Stolen. Doing it on Monday the 10th. Superb set!
1 x 125 (100 smooth/25 fast stroke)
1 x 250 (200 smooth/50 fast stroke)
1 x 375 (300 smooth/75 fast stroke)
1 x 500 (400 smooth/100 fast stroke or IM)
1 x 625 (500 smooth/125 fast stroke or IM)
1 x 750 (600 smooth/150 fast stroke or IM)
1 x 875 (700 smooth/175 fast stroke or IM)
1 x 1000 (800 smooth/200 fast stroke or IM)
R:30 between each swim
Want to report back that I did this with a teammate of mine today. The only change was that we did it on the 1:20/100 base as I tend to slack off on rest interval sets. It was superb, superbly painful but damn good.
Tuesday at MAC
SCY
15 minute choice warm-up
"Variables" = 4 swims as follows (you can use any distance):
#1 = easy to fast
#2 = fast to easy
#3 all easy
#4 all fast
* We assign a "distance" for the "fast" part of these swims so people are not going all out as this is one of our main warm-up sets.
Warm up #1 = 25's @ 100 pace = 3 rounds of variables:
Rd. #1 = swim free
Rd. #2 = swim stroke @ :35
Rd. #3 = kick @ :40
Warm up #2 = 50's @ 200 pace
Rd. #1 = swim choice @ 1:00
Rd. #2 = kick choice @ 1:10
Warm up #3 = 100's @ 500 pace
One round swim choice @ 1:30
Main = 4 options on 10 fast swims @ 3:00
Option #1 = 200's best average
Option #2 = 100's best average
Option #3 = 1 thru 4 & 6-9 are 100's, #5 & #10 are 200's
Option #4 = 1 thru 4 & 6-9 are 50's, #5 & #10 are 100's
