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)
15 minute choice warm-up
LCM
300IM (25 drll/25 kick/25 swim)
8 x 50's @ 1:10
- 1 thru 4 paddle on right hand, breath to left, 5-8 paddle on left hand breath to right, count strokes and try to get in the 30-35 range, descend 1-4 & 5-8.
4 x 100's @ 2:00
- paddles on both hands, normal breathing pattern, hold lowest stroke count made on 50's, descen 1-4 with #4 equal to your fastest 50 time doubled
300 kick
8 x 50's @ 1:10
- IM order, 2 of each stroke alternating drill/swim by 50
4 x 100 IM's @ 2:00
300 kick or pull
15 minute choice warm-up
SCY
3 x (3 x 50's @ 1:00 "cycle 3")
#1 = DPS
#2 = "Rev" w/fists
#3 = find "middle ground" in SR + DPS and fast
3 x "variables" kick @ :40
* 1 "vriable" = 4 x 25's (#1 easy to fast, #2 fast to easy, #3 all easy, #4 all fast)
easy 100
5 x 100's best average from the blocks @ 4:00
500 pull w/snorkel
10 minute choice wam-up
SCY
3 x (4 x 50's IM order)
Rd #1 = 25 drill/25 swim @ 1:00
Rd #2 = 25 swim/25 kick @ 1:00
Rd #3 = swim @ :50
3 x (4 x 25's kick IM order @ :30)
Rd #1 = build
Rd #2 = fast to 12-15m
Rd 3 all fast
easy 200
Main #1
4 x the following:
4 x 50's @ :40 + 1 x 100 fast @ 2:00 (no break between rounds)
* Fast swims are in IM order
easy 200
Main #2
4 x the following
1 x 50 fast @ :40 + 4 x 100's (no break between rounds)
- Fast 50's are IM order
- 100's on Rd #1 = 1:30, Rd #2 1:25, Rd #3 1:20, Rd #4 1:15
10 minute "social kick" (fins optional)
warm down
15 minute choice warm-up
SCY
3 x variables @ :30
easy 100 kick
4x the following (IM'ers go IM order by round on the 100's)
50 cruise @ :50 2-3 breaths per link
100 kick/build @ 2:00
50 cruise @ :50 2-3 breaths per length
100 fast swim @ 2:00
easy 100
4x the following (IM'ers go IM order by round on the kick/fast 50's)
50 cruise @ 1:00 2-3 breaths per link
50 kick/build @ 1:00
50 cruise @ 1:00 2-3 breaths per length
50 fast swim @ 1:30
swim/kick or pull (or combination of any of those 3) a 500 warm-down
10 minute choice warm-uo
IM progression-all drill on :30
1 x 25 fly
2 x 25 back
3 x 25 ***
4 x 25 free
IM progression swim @ :50
1 x 50 fly build
2 x 50's back build
3 x 50's *** descend 1-3
4 x 50's free descend 1-4
IM progression kick @ :30
1 x 25 fly
2 x 25 back
3 x 25 ***
4 x 25 free
1 x 100 build to 80-85% @ 1:20
1 x 400IM @ 6:00 (focus on turns, build last 25 of each 100)
2 x 100's build to @ 1:20
1 x 200 @ 2:40
4 x 100's IM order @ 1:30 (focus on turns, build last 25 of each 100)
3 x 100's build to @ 1:20
1 x 300 @ 4:00
2 x 200IM's @ 2:45 (focus on turns, build second 25 of each 50)
4 x 100's build to @ 1:20
1 x 400 @ 5:40
8 x 50's @ :50 - 2 of each stroke IM order (focus on turns, build second 25 of each 50)
8 x 50's @ 1:00 kick 2 of each stroke IM order
Sunday at MAC
SCY
10 minute choice warm-up
5 x 100's @ R:30
(25 scull, 50 swim, 25 kick...vary the sculls, strokes and kicks each 100)
10 x 50's @ 1:00 (25drill/25 swim)
Main #1
4 x (3 x 100's pull @ 1:30 + 1 x 50 backstroke pull @ 1:00)
Rd#2 100's @ 1:25 and 50 is *** pull
Rd#3 100's @ 1:20 and 50 is backstroke pull
Rd#4 100's @ 1:15 and 50 is *** pull
Main #2
4 x (3 x 50's kick @ 1:00 + 2 x 25's kick underwater @:40)
Rd#1 50's fly
Rd#2 50's back
Rd#3 50's ***
Rd#4 50's free
Main #3
4 x (3 x 25's swim @ :30 + 1 x 50 kick @ 1:15)
Rd#1 fly
Rd#2 back
Rd#3 ***
Rd#4 free
Wednesday at MAC
(note, we have some senior kids training with us this week so swimming for 90 minutes instead of 75)
SCY
10 minute choice arm-up
10 x 50's @ :45
- Descend 1-5 & 6-10 (5 & 10 should be at 500 race pace)
1 x 500 negative split (swam at just above recovery pace)
1:00 minute rest
5 x 100's @ 1:15
- descend 1-5 (#5 at 500 race pace)
1 x 500 ascend (first 100 at 500 race pace then move into active recovery
1:00 rest
10 x 50's @ 1:00
- cruise: mix of strokes
1 x 500 for time
10 x 50's kick @ 1:00
1 x 400IM (alternate 25 drill/25 swim)
8 x 50's @ :50
- 2x through IM order/build each 50
1:00 rest
1 x 400IM for time
Friday at MAC
SCY
A bit of a change for my group as this is usually a sprint day...Laura ran the spring group and my swimmers went a bit harder!
10 minute choice warm-up
8 x 100's @ 1:30 descend 1-4, 5-8
* Stroke option was to alternate 1 IM, 1 free
kick an easy 100
3 x (4 x 200's descend 1-4)
Rd#1 @ 2:45 (IM for stroke specialists)
R:30
Rd#2 @ 2:30 (Back, fly or 100 of each for stroke specialists)
R:30
Rd #3 @ 2:20 free
easy 100
Bonus = #13 200 choice for time from the blocks
Kick 3 x (4 x 50's IM order @ 1:00)
Pull 1 x 500 w/snorkel
