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)
Tuesday at MAC
LCM
15 minute choice warm-up
4 x 100's @ 2:00 (25 drill/25 kick/50 build)
4 x variables @ :35 (easy-fast, fast-easy, all easy, all fast)
Main
10 x 50's @ 3:00 fast from a dive
* Distance option was to rest :10 after each 50 and swim a 100 choice of stroke/smooth
Saturday at MAC
LCM
10 minute choice warm-up
4 x 50's fast kick/choice @ 1:30
1 x 400IM smooth @ 6:30
4 x 200's swim or pulll @ 3:00
R:30
4 x 50's fast fly kick on back @ 1:30
1 x 300 backstroke @ 5:00
4 x 150's swim or pull @ 2:15
R:10
4 x 50's fast kick w/board @ 1:30
1 x 200 *** @ 4:00
4 x 100's swim or pull @ 1:20
R:30
4 x 50's fast kick w/monofin @ 1:30
1 x 100 fly @ 1:45
4 x 50's swim or pull @ :40
Wednesday at MAC
LCM for my "D" group and Laura had a sprint group for SCY
15 minute choice warm-up
4 x 200's @ 3:00 descend 1-4
1 x 800 (25 non-free, 25 cruise, 50 build to race pace)
4 x 200 IM's @ 3:30 descend 1-4
1 x 800 w/fins (25 fast stroke/75 strong free)
4 x 200's @ 2:40 fast w/fins and paddles
Friday at MAC
LCM
15 minute choice warm-up
For those who opted out of the T-60!!
4 rounds of variable 50's @ 1:15
- 4 sets of 4 = easy-fast, fast-easy, all easy, all fast. Option "A" go in reverse IM order
400 pull w/snorkel
Kick
8 x 50's @ 1:10
6 x 50's @ :50
4 x 50's @ 1:10
2 x 50's @ :50
100 fast from a dive
400 pull w/snorkel
Monday at MAC
Welcome David Barra, Clare and Janet who joined us after 3 OW swims in 3 days totaling 27+ miles!!
LCM
15 minute choice warm-up
8 x 50's @ :15 RI
- 25 drill/25 swim
1 x 100 kick
4 x 100's IM @ 2:00
1 x 100 kick R:15
1 x 400 pull
4 x 200's @ 3:00
1 x 100 kick R:15
1 x 400IM swim
Tuesday at MAC
LCM
15 minute choice warm-up
4 x (3 x 50's @ 1:10)
- 25 drill/25 build to 90%
- Option "A" do blocks in reverse IM order
Main
5 x 400's @ 8:00
- Sprint Group = 100 fast from a dive R:10/300 recovery
- Distance Group = #1 = 100 fast R:15/300 recovery, #2 = 200 fast broken :15 at the 100/200 recovery, # 3 = 300 fast broken :15 at each 100/100 recovery, #4 = 400 fast broken :15 at each 100, #5 = 400 fast w/fins (IMer's build a 400IM)
Saturday at MAC
LCM
10 minute choice warm-up
4 x (4 x 25's @ :40 "variables")
- Option "A" reverse IM order in blocks of 4
Main
4 x (3 x 200's on my send off which was about every 6 minutes)
- Round #1 free
- Round #2 IM or stroke
- Round #3 kick
- Round #4 w/ fins and paddles
- #1 in each round = straight, #2 broken :20 at the 100, #3 broken :10 at the 50's. Goal was to descend 1-3 and #3 should be faster than race pace
Sunday at MAC
LCM
10 minute choice warm-up
1 x 400 IM, drill-swim-kick-swim by 25s R:1:00
4 x 100 fly kick @ back (with fins) R:20
1 x 400 backstroke swim (work underwaters)
8 x 50: on :40, :45 or :50 free
1 x 300 pull w/buoy, snorkel & paddles, cruise R1:00
3 x 100 flutter kick w/board on R:20
1 x 300: *** stroke
6 x 50 on :50 non-free
1 x 200 IM drill-swim by 25s R1:00
2 x 100 kick on R:20, kick choice
1 x 200: pull w/buoy, snorkel & paddles
4 x 50's fast swim IM order from blocks @ 2:00
