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)
Wednesday at MAC
SCY
15 minute choice warm-up
"D" group (also had a sprint/IM group)
4 x 300's @ 4:00
1 x 100 @ 1:10
3 x 300's @ 3:50
2 x 100's @ 1:15
2 x 300's @ 3:40
3 x 100's @ 1:20
1 x 300 @ 3:30
4 x 100's @ 1:25
R:2:00 and put on fins
10 x 25's @ :15
R:30 add paddles
10 x 25's @ :20
4 x (5 x 100's best average on 2:00)
- 2:00 rest between rounds
Did people want to puke after that set? You didn't make the sprinters do that, did you?
I like Saturday's workout, but that is an exceedingly high amount of race pace aka "fast" yardage. How fast is fast on those 100s? 200 pace?
Wednesday at MAC
SCY
15 Minute choice warm-up
4 x 75's @ R:20
- 25 scull, 25 drill, 25 swim/build to 90% effort
4 x (5 x 100's best average on 2:00)
- 2:00 rest between rounds
5 x 50's @ 1:00 best average kick w/fins
Did people want to puke after that set? Close! :0 which was sort of the idea (best average designated pace for this workout was shooting for just faster than shaved/taper and/or goal time 500 pace).
And yes the sprinters did this set BUT our "sprinters" may not be what you consider "pure" sprinters as we train all of them "up" beyond 50 preparation to have strong 100's....I also think an adapted set such as this for even a 50 specialist pays dividends if your goal is to prepare swimmers to race multiple events over 2, 3 or 4 days, so in this case we would have gone the 1st 100 of each of the 4 rounds off the blocks at 100% effort...the next four 100's would be active recovery focusing on perfect technique/low stroke count and long streamlines.
(Yoga) Thursday at MAC
Note, we have a "basic" weekly training cycle...in the most simplistic terms it would break down as:
- Monday = Aerobic (mostly A1-A2). Goal is to essentially "set-up" the coming week)
- Tuesday = High Intensity (AN1-AN2), we do this early in the week when people are not broken down
- Wednesday = Lactate (EN2) and a longer distance group option (EN1) depending on the micro-cycle we are in
- Thursday = Recovery
- Friday = High Intensity (AN1-AN2) and/or distance option (EN1)
- Saturday & Sunday = always a recovery/aerobic option (depending on the blood alcohol level of the team) and/or a mixed bag of interval training.
- We kick and do stroke work every workout
SCY
15 minute choice warm-up
5 x 100's @ R:20
- 25 scull using kick board (sit on it, lay on it, extend and rest ankles on it for example)/75 kick
8 x 50's @ 1:10 w/ Tennessee turns
- 2 x IM order - 25 drill/25 swim
4 x 100's @ R:20
- odds = 25 free w/kick board as "rudder"/75 kick
- evens = 25 back w/kick board as "rudder"/75 kick
6 x 50's @ 1:15 (ok w/fins)
- odds = 25 over (no breath)/25 under
- evens = 25 under/25 over (no breath)
3 x 100's @ R:20 w/snorkel (fins optional)
- 25 front scull (change it up, use double/single arm "sweeps")/75 kick w/arms at side working on rotation
4 x 50's @ 1:10 w/Tennesse turns
- IM order = 25 drill/25 swim
Friday at MAC
SCY
"D" group (Laura coached the sprinters)
15 minute choice warm-up
3 x 500's @ 7:00 descend 1-3
- #1 straight, #2 broken :10 at the 100, #3 broken :10 at the 50
4 x 50's kick @ 1:00
2 x 500's
#1 straight @ 7:00 (pace should be close to #2 of first round)
#2 w/paddles broken :10 at each 100 (a bit faster than #3 of first round)
4 x 50's kick @ 1:00
1 x 500 very fast w/fins & paddles (should be 10 seconds faster than PR or goal time)
R:2:00
1 x 500 fast kick w/fins
Close! :0 which was sort of the idea (best average designated pace for this workout was shooting for just faster than shaved/taper and/or goal time 500 pace).
And yes the sprinters did this set BUT our "sprinters" may not be what you consider "pure" sprinters as we train all of them "up" beyond 50 preparation to have strong 100's....I also think an adapted set such as this for even a 50 specialist pays dividends if your goal is to prepare swimmers to race multiple events over 2, 3 or 4 days, so in this case we would have gone the 1st 100 of each of the 4 rounds off the blocks at 100% effort...the next four 100's would be active recovery focusing on perfect technique/low stroke count and long streamlines.
I think of sprinting as 50/100 distance. Drop dead sprinters are 50 specialists. The training can be quite different for these events as you know. When you look at world results, you don't see that many duplicates in the top 8 in the 50 and 100.
I like your Saturday workout too. I may adapt that to a HIT workout. I am not conversant in "fast" 50 @ :35. :--)
Monday at MAC
(primary "mission" on Mondays is to set up the rest of the week...mostly lower intensity aerobic work, Tuesday is our primary speed day, Wednesday is our "hardest" training, Thursday = recovery and Friday speed work again but often longer distances than Tuesday).
SCY
15 minute choice warm-up
3 x 400's @ R:60
#1 = 25 scull/75 swim
#2 = 75 swim/25 kick
#3 = 3 consecutive 100IM"s (#1 drill, #2 swim & #3 kick)
4 x 200's pull w/snorkel @ 3:00 descend 1-4 (to about mile pace)
5 x 100's @ 1:30 w/fins and paddles (descend 1-5 or about 500 pace, emphasis underwaters)
6 x 50's kick @ 1:00 descend 1-3, 4-6
8 x 25's underwater @ :50 (fins OK)
10 minute social kick
Monday at MAC
SCY
We went a bit harder/higher yardage than we typically do...tomorrow being a very low yardage/speed day this week
15 minute choice warm-up
3 x 100's @ R:20
- 25 scull/50 free/25 back (each round try and extend the underwater part of the backstroke leg as follows: 5m/10m/15m
4 x 50's kick @ R:20
3 x 100's @ R:20
- 25 scull/50 free/25 *** (each round try and extend the underwater part of the breaststroke leg as follows: normal breakout/2-3 kicks underwater/3-5 kicks underwater
4 x 50's kick @ R:20
Main #1
4 x the following:
1 x 100 @ 1:30 (stroke or IM)
1 x 100 @ 1:20 choice
1 x 100 @ 1:10 free
4 x 50's kick @ R:20
4 x the following:
1 x 50 fly @ :50
1 x 50 back @ :50
1 x 50 *** @ :50
1 x 50 free @ :40
4 x 50's kick @ R:20
Monday at MAC
SCY
10 minute choice warm-up
4 x 25's @ R:10
#1 scull
#2 kick-flutter
#3 drill-freestyle
#4 swim-freestyle
1 x 100 free @ 1:40 build to about 500 race pace
R1:00
4 x 25's @ R:10
#1 scull
#2 kick-breaststroke
#3 drill-breaststroke
#4 swim-breaststroke
1 x 100 free @ 1:40 build to about 500 race pace
1 x 100 *** build
R1:00
4 x 25's @ R:10
#1 scull
#2 kick-flutter on back
#3 drill-backstroke
#4 swim-backstroke
1 x 100 free @ 1:40 build to about 500 race pace
1 x 100 *** @ 1:40 build
1 x 100 backstroke build
R1:00
#1 scull
#2 kick-SDK on stomach
#3 drill-fly
#4 swim-fly
1 x 100 free @ 1:40 build to about 500 race pace
1 x 100 *** @ 1:40 build
1 x 100 backstroke @ 1:40 build
1 x 100 fly build
Main
10 x 300's
1-4 free @ 4:00 descend 1-4
5-7 stroke or IM @ 4:30 descend 1-3
8-9 free @ 4:00 w/fins - work underwater 1 easy/1 fast
10 = choice-fast
