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
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
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
