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)
GGS5T, that sounds like a great workout if you want to be over-trained and not increase your speed...or keep your speed at 3:30. I understand the mindset but disagree with the results I've seen for people that are drawn to that type of training. To each his own however!
Wednesday at MAC
SCY
4 x 25's kick @ :30 (no fins)
2 x 50's @ 1:00 = #1 fly/back, #2 *** free (fast into and out of turn
4 x 100's @ 1:20 descent 1-4
1 x 200IM (fast in and out if turns)
Main #1
4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
4 x 200's @ 2:45 descend 1-4
4 x 50's @ :45 moderate effort
4 x 200's @ 2:30 best average
Main #2
4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
4 x 100's @ 1:20 descend 1-4
4 x 50's @ :45 moderate effort
4 x 100's @ 1:10 best average
Main #3
4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
4 x 50's @ :40 descend 1-4
4 x 50's @ :45 moderate effort
4 x 50's @ :35 best average
What were the 200's on in Main #2? I don't think it was 1:10 ;)
I'm guessing those are 100's based on the pattern (not that 1:10 isn't crazy fast for me for repeat 100's - but for these workouts it makes sense).
What were the 200's on in Main #2? I don't think it was 1:10 ;)
Sorry, my bad..the second set were 100's not 200's! Also a reminder that I always post the animal lane intervals, there are up to 4 other interval options at a slower pace.
Wednesday at MAC
SCY
10 minute choice warm up
4 x 50's swim/build @ 1:00 (Reverse IM order preferred)
4 x 50s swim @ :50 descend 1-4
4 x 50's swim strong effort @ :40
4 x 50's kick @ 1:00
4 x 100's swim @ 1:40 build
4 x 100's swim @ 1:30 descend 1-4
4 x 100's swim/strong effort @ 1:20
4 x 100's swim w/fins and/or paddles "failure set" (pick an interval you will be challenged to make all 4, if you miss take 3 seconds and finish set, if you fail awesome, if you make them your a wuss and need to try harder next time
6 x 100's kick with fins "failure set" (same as above, starting interval is 10 seconds slower than that last round of 100's...most people went 1:10 so kick set was on 1:20)
200 swim for time, no equipment
Go home!
Tuesday at MAC
SCY
10 minute choice warm-up
4x50s desc @1min
2x25s power kick @30
3x50s build @55
2x25s power kick @30
2x50s at 200 race pace on 50
2x25s power kick @30
50 scull
Broken 100 10 seconds at the 25.
400 ez swim, kick or pull
Broken 200, 10 seconds at the 50
4 x 100's ez swim, kick or pull on R:10
Broken 100, 10 seconds at the 25
8x50's @ 1:00 ez swim, kick or pull
*Put on fins*
Broken 100, 10 seconds at the 25
R:10 100 kick for time.
R:10 50 for time
R:10 50 kick for time
R:10 25 swim fast fly on 30 seconds
25 fly kick fast on 30 seconds.
25 fast backstroke swim @:30
25 backstroke kick @:30
25 fast breaststroke swim @:30
25 fast fly kick @:30
25 fast freestyle swim @:30
25 fast flutter kick on stomach
Wednesday at MAC
SCY
5 minute choice warm up
4 x 125's @ R:10 - 100 swim build/25 power kick
4 x 100's @ R:10 - 75 swim, 1st 25 fast non-free/50 smooth, 25 power kick
4 x 75's @ R:10 - 50 swim build/25 scull
4 x 50's strong effort @ :40
4 x 25's variable @ :30
Main #1
4x the following
1 x 200 @ 2:20 FAST
2 x 50's recovery @ 1:00
1 x 100 @ 1:05 FAST
2 x 25's recovery @ :30
* The intervals on the 200/100 should be no more than 5 seconds rest...ideally swimmer reaches failure before finishing set.
easy 100
4 x (3 x 50's power cycle w/fins an paddles): 1st 50 is kick @ :50, 2nd is swim @ :40, 3rd if FAST @ :30
Wednesday at MAC
SCY
10 minute choice warm-up
Main #1
4 x 25's cruise @ :30 choice of stroke or kick
3 x 100's @ 1:20 descend 1-3 (descend to 1000 pace)
4 x 25's cruise @ :30 choice of stroke or kick
2 x 200's @ 2:40 (one cruise, one at 1000 race pace)
4 x 25's cruise @ :30 choice of stroke or kick
1 x 300 fast (1000 race pace)
Main #2
Repeat above but intervals on 100's & 200's move to 1:10/2:20
easy 200 kick/swim
Main #3
Broken 1000 FAST (R:10 at each 100)
easy 200 kick/swim
Main #4
10 x 50's best average swim @ :40 w/fins and paddles
Tuesday at MAC
SCY
10 minute choice warm-up
4 x 75's (25 drill/25 swim/25 kick) @ 1:20, 1:30, 1:40 or 10 seconds rest, reverse IM order
2 x (3 x 50's @ 1:00 descend 1-3) - choice of strokes
8 x 25's "power kick" on :40
4 x 100's @ R:10 swim w/paddles = 3+ SDK off all walls, odds build, evens cruise w/low stroke count
8 x 25's @ :30 swim, FAST
1 x 50 flutter kick w/board (no fins) FAST
5:00 swim, kick and/or pool recovery
4 x 50's @ 1:30 swim, FAST
1 x 50 fly kick w/board (no fins) FAST
5:00 swim, kick and/or pool recovery
2 x 75's @ :30 swim w/fins FAST , must kick to 15m underwater off all walls
1 x 50 flutter on back (no fins) FAST
5:00 swim, kick and/or pool recovery
1 x 100 @ 1:30 swim w fins and paddles, FAST
1 x 50 fly kick on back (no fins) FAST
warm down
