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
15 minute choice warm-up
4x the following (change up sculls, drills, strokes and kicks)
25 scull R:10
50 drill R:10
75 swim R:10
25 kick R:10
4x the following
1 x 50 build @ 1:00
1 x 25 no breath @ :45
1 x 25 FAST immediataly into
1 x 50 smooth/perfect stroke
R1:00 then 1 x fast 100
1 x 200 recovery swim or pull w/snorkel
Rd#1 swim fast 25 & 100
Rd#2 kick/no fins fast 25 & 100
Rd#3 swim fast 25 & 100 "no free"
Rd#4 add fins for everything, paddles OK on fast 25 & 100
Honored to have been selected as one of the coaches for this years USMS High Performance Camp this August in Greensboro! Geek doesn't know it yet but I'm crashing at his pad!!
Wednesday at MAC
SCY
15 minute choice warm-up
Main #1
4 x 100's @ 1:20
4 x 50's @ :50 (25 stroke/25 free)
4 x 25's @ :30 no breathers
4 x 50's @ :40 (25 stroke/25 free)
4 x 100's @ 1:15
R1:00
Main #2
Repeat above set (25's are underwater), options:
"A" = kick with fins
"B" = 50 swim/50 kick w/fins on 100's, 25 swim/25 kick w/fins on 25's
R1:00
Main #3 (with fins and/or paddles)
4 x 50's @ :40
4 x 25's @ :30 FAST
4 x 50's @ :50
4 x 25's @ :30 FAST
4 x 50's @ 1:00
Wednesday at MAC
SCY
15 minute choice warm-up
3 x 50's @ 1:00 (25 scull/25 swim)
1 x 100IM
R1:00
3 x 50's @ :55 (25 drill/25 swim)
1 x 100 stroke
R1:00
3 x 50's @ :50 (IM switch)
1 x 100 kick
R1:00
3 x 50's @ :45 (descend 1-3)
1 x 100 swim/kick or pull
R1:00
Main #1
4x the following:
1 x 100 @ 1:10
1 x 50 @ :40
1 x 100 @ 1:10
4 x 25's @ :40 fly (fewest breaths as possible), 2nd round @ :35, 3rd @ :30 and 4th @ :25
* 1:10/:40 on the 100's/50's was our fastest lane, other lanes were 1:15/:40, 1:20/:40, 1:25/:45, etc.
Main #2 (w/fins and/or paddles)
4x the following:
1 x 50 @ :40
1 x 100 @ 1:10
1 x 50 @ :40
4 x 25's @ :40 shooters/kick, 2nd round @ :35, 3rd @ :30 and 4th @ :25
Wednesday at MAC
I have been experimenting with a more dynamic/leg driven warm-up using fins the last several weeks...the idea being reduce the initial impact on the shoulders and small muscle groups in the upper body and instead elevate heart rate and overall body warmth using the largest muscle groups, it's been interesting and so far positive feedback.
Here is our basic "pattern" that we adjust slightly depending on the day:
8 x 50's @ :50 w/fins
- odds: 25 scull/25 drill
- evens: 25 swim/25 kick
(constant tempo kick on everything w/305 SDK of all walls)
400 swim w/snorkel and fins (25 *** pull with fly kick/75 free...305 SDK off all walls)
"D" Group
16 x 25's w/fins
- odds swim @ :20
- evens kick @ :40
100 easy
6 x (3 x 100's @ 1:20, 1:30 or 1:40): 2 smooth w/perfect technique-DPS emphasis and 2-3 SDK off all walls/1 at 500 race pace
easy 100
6 x (3 x 50's @ :40, :45 or :50): Same pattern as above w/fins and paddles
Sprint Group (same warm up as above)
16 x 25's w/fins
- odds swim @ :30
- evens kick @ :30
4 x (4 x 50's @ :50): 3 smooth w/perfect technique-DPS emphasis and 2-3 SDK off all walls/1 at 200 race pace
100 easy
4 x (4 x 25's @ :25): 3 smooth w/perfect technique-DPS emphasis and 2-3 SDK off all walls/1 at 100 race pace
100 easy
8 x (1 x 12.5's "blast" w/fins and paddles followed by 12.5 easy @ :30)
100 kick for time
warm down
"Yoga" Thursday at MAC
15 minutes choice warm-up
SCY
4 x (4 x 25's @ R:10)
1 scull
1 right only
1 left only
1 swim
Kick 200
4 x (4 x 25's)
1 scull
1 catch up
1 Tarzan
1 swim
Kick 200
4 x 50's w/fins
#1= 25 *** pull w/1 fly kick/25 SDK on back. #2 = 25 *** pull w/2 fly kick/25 SDK on back, #3 = 25 *** pull w/3 fly kick/25 SDK on back. #4 = 2 strokes ***/2 strokes fly
4 x 50's w/fins #1 & #2 = 25 head up fly w/flutter kick/25 SDK on stomach, #3 25 head up fly w/flutter kick (no fins)/25 SDK, #4 = 2 strokes ***/2 strokes fly
200 swim w/fins 3-5 dolphin kicks underwater off each wall
8 x 50's swim...DPS emphasis, descend swims by 4 to about 500 race pace
4 w/paddle on right, breath to left
4 w/paddle on left, breath to right
200 swim with paddles on both hands, breath every 5 and hold lowest stroke count
Wednesday at MAC
SCT
15 minute choice warm-up
"Sprint/IM/stroke group"
8 x 75's swim w/fins @ 1:20...3-5 SDK's off all walls, easy swim
- odds free/back/free
- evens = free/*** (w/SDK)/free
4 x 25's swim/build @ :30 (Rd#1 fly, #2 back, #3 ***, #4 free, #5 IM order)
5 x 100's @ 1:30 descend 1-5
100 fast kick
Rd#2 same as above but 4 x 100'S @ 1:35 25 fly/75 free
Rd#3 same as above but 3 x 100's @ 1:40 25 fly/25 back/50 free
Rd#4 same as above but 2 x 100's @ 1:45 25 IM
Rd#5 same as above but 1 x 100 fast - IM/Stroke or free
* max of 1:00 rest between rounds
"D" group
8 x 75's swim w/fins @ 1:15...3-5 SDK's off all walls, easy swim
- odds free/back/free
- evens = free/*** (w/SDK)/free
4 x 25's fly swim/build @ :30
4 x 200's @ 2:40 desc. 1-4
1 x 100 kick fast
R1:00
6 x 25's fly swim/build @ :30
3 x 200's @ 2:35 desc. 1-3
1 x 100 kick fast
R1:00
8 x 25's fly swim w/fins/build @ :30
2 x 200's @ 2:30 w/fins desc. 1-2
1 x 100 kick fast
R1:00
10 x 25's fly swim w/fins/build @ :30
1 x 200's FAST w/fins and paddles 2:25
1 x 100 kick fast
@Paul - so glad you are posing practices again. I love your practices (though I have to cull them down and adjust the intervals significantly with my group and with myself). You've given me some terrific ideas for sets with my team. I try to credit you when I get positive feedback! Thanks so much :)
Tuesday at MAC
SCY
15 choice warm-up
4 x the following:
75 swim choice of stroke/DPS focus (IM switch good option here)
R:10
50 kick
R:10
25 scull
easy 50
4 x the following
50 @ 1:00 25 drill/25 swim
25 power kick @ :40
easy 50
4 x 25's fast @ :40
easy 50
4 x the following:
75 swim choice of stroke/DPS focus @1:30
50 fast
R:10
25 easy swim/2-3 breaths max
easy 50
4 x the following
50 @ 1:00 25 drill/25 swim
25 power kick @ :40
easy 50
4 x 25's fast @ 1:00
warm down
