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)
Friday at MAC
SCY
Two workouts...Laura had the sprint group
15 minute choice warm-up
10 x 50's @ :50 descend 1-5, 6-10 choice of strokes
10 x 25's @ :40 power kick
1 x 400 @ 6:00 for time (IM option)
8 x 50's @ :45 descend 1-4, 5-8 choice of strokes
8 x 25's @ :40 power kick
1 x 600 @ 7:30 negative split
6 x 50's @ :40 fast choice of strokes
6 x 25's @ :40 power kick
1 x 200 @ 3:00 for time (IM option)
4 x 50's @ :40 fast w/fins and paddles
4 x 25's @ :40 power kick w/fins
1 x 800 (100 fast w/fins and paddles, 700 long and smooth, warm-down)
* No breaks between rounds!
Wednesday at MAC
SCY
15 minute choice warm-up
(A reminder, I always post our fastest groups intervals....there are always at least 2 and usually 3-4 more "groups" who are taking 5, 10, 15 seconds more rest OR going on a 5, 10, 15 second, etc. rest between repeats).
4x the following:
1 x 200 @ swim 2:45 (3:00 is IM or stroke)
4 x 25's kick @ :40 descend 1-4
* Descend the 200's 1-4
Main set had two options:
"short" option =
5 x (4 x 100's), no break between "blocks" swam as follows:
-Round #1 =100's @ 1:30, #2 @ 1:25, #3 @ 1:20, #4 on 1:15, #5 @ 1:10 and as always swimmers encouraged to do as much stroke or IM as they can and still make the intervals.
- Also, focus lately has been on "shifting gears"...attempting to get our pool and OW athletes to learn the subtlety of increasing speed without going anaerobic. So each block of 4 x 100's was swam as follows:
#1 = 25 fast/75 cruise
#2 = 50/50
#3 = 75/25
#4 = 100 fast (at threshold)
The "long" option was to swim the blocks of 4 x 100's continuous and take a 15 second break between each of the 5 rounds.
Middle "D" & Sprint groups
"Thorpe Test set" (done ever 4-6 weeks)
16 x 50's @ :50 every 4th @ 200 race pace
12 x 50's @ 1:00 every 3rd @ 200 race pace
8 x 50's @ 1:10 every other @ 200 race pace
4 x 50's @ 1:20 all @ 200 race pace
- stroke/IM option is to swim all the recovery swims free and only the "fast" swims stroke.
I want to say two things. First, thank you for posting your workouts. I have stolen quite a few. Second, I've done the Thorpe test set and it is a grizzle cake, with cheese. It hurts, bad.
Wednesday at MAC
SCY
15 minute choice warm-up
"D" group
5 x 800's
- odds = freestyle @ 11:00 descend 1-3 (last one with fins and paddles)
- evens = IM @ 12:00 ("rolling" 100, 200 or 400IM and/or 800)
Middle "D" & Sprint groups
"Thorpe Test set" (done ever 4-6 weeks)
16 x 50's @ :50 every 4th @ 200 race pace
12 x 50's @ 1:00 every 3rd @ 200 race pace
8 x 50's @ 1:10 every other @ 200 race pace
4 x 50's @ 1:20 all @ 200 race pace
- stroke/IM option is to swim all the recovery swims free and only the "fast" swims stroke.
I think I sprained something just from reading about it. Might have to try it out. All fly of course :anim_coffee:
This was a great set. Wow. Here's what I flog'd:
Thursday second set (2000 fly)
"Thorpe Test set" all butterfly
16 x 50's @ :50 every 4th @ 200 race pace
went 32 31 32 31 on the fast ones
12 x 50's @ 1:00 every 3rd @ 200 race pace
went 31 31 30 30 on the fast ones
8 x 50's @ 1:10 every other @ 200 race pace
went 30 30 30 30 on the fast ones
4 x 50's @ 1:20 all @ 200 race pace
went 30 30 29 30
on the easy 50's I did DPS fly and ranged 36 - 38 seconds with 37's on most of them. 7 SPL.
For reference, here are my most recent 200 SCY butterfly splits: 28.77 32.31 33.43 32.52
And my most recent 100 SCY butterfly splits: 28.06 29.85
So in this set I started out at 200 pace and then got down into 100 pace range.
As I commented to Paul Smith on Facebook, "that awkward moment during the Thorpe Test Set where you realize you have more race-pace 50's left to do than easy 50's." Yeah, that happened somewhere around the end of the 12 x 50's :badday:
100 easy and out
This was a great set. Wow. Here's what I flog'd:
Thursday second set (2000 fly)
"Thorpe Test set" all butterfly
16 x 50's @ :50 every 4th @ 200 race pace
went 32 31 32 31 on the fast ones
12 x 50's @ 1:00 every 3rd @ 200 race pace
went 31 31 30 30 on the fast ones
8 x 50's @ 1:10 every other @ 200 race pace
went 30 30 30 30 on the fast ones
4 x 50's @ 1:20 all @ 200 race pace
went 30 30 29 30
on the easy 50's I did DPS fly and ranged 36 - 38 seconds with 37's on most of them. 7 SPL.
For reference, here are my most recent 200 SCY butterfly splits: 28.77 32.31 33.43 32.52
And my most recent 100 SCY butterfly splits: 28.06 29.85
So in this set I started out at 200 pace and then got down into 100 pace range.
As I commented to Paul Smith on Facebook, "that awkward moment during the Thorpe Test Set where you realize you have more race-pace 50's left to do than easy 50's." Yeah, that happened somewhere around the end of the 12 x 50's :badday:
100 easy and out
It's confirmed...you're nuts!
:dedhorse:
I want to say two things. First, thank you for posting your workouts. I have stolen quite a few. Second, I've done the Thorpe test set and it is a grizzle cake, with cheese. It hurts, bad.
Let me third the motion that this set is deviously great! :bouncing:
That little lactate pressure-cooker on the last round hurt so good!
Thanks again for posting some killer workouts! :toohurt:
Friday at MAC
SCY
15 minute choice warm-up
16 x 25's kick (4 of each stroke) @ :30
8 x 50's @ 1:10 - 2 of each stroke (25 drill/25 build to about 90%)
1 x 400 (25 fast stroke/75 free with 15 SPL or less)
12 x 25's swim @ :35 (IM order/3 rounds)
6 x 50's "power kick" @ 1:10
1 x 600 (50 build stroke/50 swim free w/15SPL or less)
8 x 25's swim @ :40 no breathers (odds fly/evens free)
4 x 50's "best average" @ 1:10 w/fins and paddles
1 x 800 kick w/fins
