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
SCY
15 minute choice warm-up
4 x 100's @ R:15
25 kick/50 catch up free drill/25 build swim (choice of stroke)
4 x 75's @ R:15
25 breaststroke pull w/flutter kick/25 swim free 2 breathes or less/25 fly kick on back
4 x 50's @ R:15 IM order
- 25 drill/25 swim-build
4 x 25's easy/choice @ R:15
Main
20 x 50's @ 2:00 "best average"
- IM Option = 5 per stroke/IM order
- "long sprinter" option = 50 easy after each fast swim so 40 total)
Wednesday at MAC
SCY
15 Minute choice warm-up
6 x 75's @ 1:20 = 25 scull/50 swim
100 kick
1 x 500 broken (5 seconds at each 50)
100 kick
6 x 75's @ 1:15 "IM switch
1 x 100 kick
1 x 500 broken = 50 fast (200 race pace) R:05, 4 x 100's smooth/low stroke count R:05 between each, 50 fast (200 race pace)
1 x 100 kick
6 x 75's @ 1:00
1 x 100 kick
1 x 500 fast - OK with fins and/or paddles
Tuesday at MAC
SCY
15 minute choice warm-up
8 x 75's @ 1:15
- odds = K/D/S
- evens = Fly/Back/*** by 25
2 x through the following:
3 x (1 x 200 fast @ 2:30 + 1 x 150 recovery @ 2:30)
1 x 100 stroke or IM @ 2:00
2 x 50's all out swim w/fins
Wednesday at MAC
SCY
15 minute choice warm-up
8 x 25's swim/build @ :30 (2 of each stroke)
R:30
4 x 300's swim/descend @ 4:00
100 easy kick
8 x 25's swim/build @ :25 (2 of each stroke)
R:30
2 x 400's swim/descend @ 5:00
100 easy kick
8 x 25's swim/build @ :20 (2 of each stroke if you can)
R:30
1 x 500 swim/fast (option = 1st 25 of each 100 stroke)
1 x 100 kick
Main = w/fins and paddles
4 x 25's @ :20 (stroke option)
2 x 50's @ :35 choice
1 x 100 fast
Tuesday at MAC
Welcome to long Course!
15 minute choice warm-up
4 x (3 x 50's @ 1:00 descend 1-3 in blocks by stroke)
1 x 50 easy
1 x 100 "speed play" 25 easy/25 fast/25 easy/25 fast
1 x 150 easy kick
10 x 50's @ 1:00
- 25 drill/25 swim
1 x 50 easy
1 x 100 "speed play" 25 fast/25 easy/25 fast/25 easy
1 x 150 easy kick
8 x 50's
- Odds stroke/build @ 1:00
- Evens free/build @ :50
1 x 100 easy
1 x 100 "speed play" 50 easy/50 fast
1 x 100 easy kick
6 x 50's @ 1:00 choice
- descend 1-3, 4-6
1 x 100 easy
1 x 100 fast/choice
1 x 100 easy kick
1 x 50 easy
Friday at MAC
LCM
My group was changed from a "fast Friday to an "F'in" Friday....Laura had a sprint group going SC.
15 minute choice warm up
1 x 200 free fast @ 3:00
4 x 200IM's @ 3:30
1 x 400 free fast @ 6:00
3 x 200 IM's @ 3:20
1 x 600 free fast @ 9:00
2 x 200 IM's @ 3:10
1 x 100 free fast @ 1:30
1 x 200IM @ 3:00
easy 300 kick
* All IM's were active recovery w/focus on technique and turns
Tuesday at MAC
SCY
15 minute choice warm-up
8 x 75's @ 1:15
- odds = K/D/S
- evens = Fly/Back/*** by 25
2 x through the following:
3 x (1 x 200 fast @ 2:30 + 1 x 150 recovery @ 2:30)
1 x 100 stroke or IM @ 2:00
2 x 50's all out swim w/fins
It is becoming increasingly frustrating that the workouts I steal from you are met with such great compliments from my swimmers while mine are generally lampooned.
This was a real crowd pleaser!
Monday at MAC
LCM
A little "Christmas Eve-Morning Cheer" to send everyone home with! Great having some of the college kids visiting as well as some masters buddies from Scottsdale "slumming" down south!
10 minute choice warm-up.
3 x 400's swim @ 6:00 (desc. 1-3)
4 x 100's swim @ 2:00 (Build each, IM order-1 of each stroke)
8 x 50's kick @ 1:05 (2 of each stroke)
1:00 break
1 x 200 swim/fast for time
4 x 100's swim @ 1:20 (desc. 1-4)
8 x 50's swim/build @ 1:00 (2x through IM order)
1:00 break
1 x 200 kick/fast for time
8 x 50's pull @ :45
1:00 break
1 x 200 pull/fast for time
1 x 200 choice warm down
Wednesday at MAC
SCY
10 minute choice warm-up
4 x (3 x 50's swim/choice = 1 @ :50, 1 @ :40, 1 @ :30)
3 x 100's (1:20, 1:10, 1:00)
1 x 50 kick @ 2:00
6 x 100's (2 @ 1:20, 2 @ 1:10, 2 @ 1:00)
1 x 50 kick @ 2:00
3 x 100's (1:15, 1:10, 1:05)
1 x 50 kick @ 2:00
Main set "D" group option:
8 x (1 x 100 @ 1:10 + 1 x 50 @ :40)
Main set "Sprint" group option:
8 x (1 x 50 at 2nd 50 of 100 race pace @ :30 + 1 x 100 choice @ 2:00)
