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
warm-up
- 4 x 100's (25 scull/25 drill/25 swim/25 kick) on R:10... option #1 reverse IM order and change skull each 100, Option #2 at least one non-free
- 2 x (3 x 50's) 1-3 @ 1:00 or R:10 done stroke or IM switch, 4-6 free build to 500 race pace on :45
- 8 x 25's powerkick @ :40
Main #1
8 minute tabata cycle adapted as follows:
- 30yds fast from a dive, easy swim to wall, continue with no break for 8 min. (option #2 to climb out and dive from edge of pool if no blocks, option #3 do a deck pullout at each 50, option #4 quick pause at 50 and go
300 active recovery swim, kick or pull
Main #2
6 minute kicking tabata cycle...with a board no fins. On first whistle kick all out for 20 seconds, second whistle stop...repeat for 6 minutes
300 active recovery swim, kick or pull
Main #3
4 minute tabata cycle...with fins and paddles. begin each 50 from a push, minimum 2-3 SDK of walls, fast swim for 30yds, easy to wall for 4 minutes
300 active recovery swim, kick or pull
Main #4
2 minute vertical kicking tabata cycle... no fins. On first whistle kick all out for 20 seconds, second whistle stop...repeat for 6 minutes
300 active recovery swim, kick or pull
warm down..nap :)
Wednesday at MAC
warm-up
- 4 x 100's (25 scull/25 drill/25 swim/25 kick) on R:10... option #1 reverse IM order and change skull each 100, Option #2 at least one non-free
- 2 x (3 x 50's) 1-3 @ 1:00 or R:10 done stroke or IM switch, 4-6 free build to 500 race pace on :45
- 8 x 25's powerkick @ :40
Main #1
8 minute tabata cycle adapted as follows:
- 30yds fast from a dive, easy swim to wall, continue with no break for 8 min. (option #2 to climb out and dive from edge of pool if no blocks, option #3 do a deck pullout at each 50, option #4 quick pause at 50 and go
300 active recovery swim, kick or pull
Main #2
6 minute kicking tabata cycle...with a board no fins. On first whistle kick all out for 20 seconds, second whistle stop...repeat for 6 minutes
300 active recovery swim, kick or pull
Main #3
4 minute tabata cycle...with fins and paddles. begin each 50 from a push, minimum 2-3 SDK of walls, fast swim for 30yds, easy to wall for 4 minutes
300 active recovery swim, kick or pull
Main #4
2 minute vertical kicking tabata cycle... no fins. On first whistle kick all out for 20 seconds, second whistle stop...repeat for 6 minutes
300 active recovery swim, kick or pull
warm down..nap :)
