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)
Even though we do workouts for our sprinters I rarely post as so few masters swimmers are truly committed to just training/racing mainly 50's with an occasional 100. Here is an example of a workout we did on Sunday:
LCM
5 minute choice warm up
4 x 50's @ R:10 25drill/25 swim (build the swim to about 200 pace)
4 x 50's @ R:10 25swim/25 kick (build the swim to about 200 pace)
4 x 50's build @ 1:05 (build to about 200 pace)
Main #1
4x the following
50m parachute pull, drop chute get on blocks and swim a fast 25m at 100 race pace then swim 75m recovery, reset and repeat
300 easy pull, mix in some back and ***/dophin kick
Main #2
4 x bungee pulls w/no equipment, go till momentum stops and hold SR for 5-10 seconds at that position, release
4 x bungee pulls w/hydro fins and hans paddles, max effort for distance, try and hold position when progress stops for 5 seconds
4 x bungee assists (coach holds end of bungee, swimmer pulls on lane line out to about 20m then releases and coach pulls bungee to assist in racing above max race pace...no gear
400 warm down
* I don't insist on it but really encourage using a snorkel on all of the above unless doing breaststroke (yes, that means doing fly and *** with it). The bungee and chute make it hard to hold a good body line which can be even worse trying to use a normal breathing pattern
* SDK with and without fins another great use of the bungee
* Race starts with the bungee with and without fins also really good to do
Even though we do workouts for our sprinters I rarely post as so few masters swimmers are truly committed to just training/racing mainly 50's with an occasional 100. Here is an example of a workout we did on Sunday:
LCM
5 minute choice warm up
4 x 50's @ R:10 25drill/25 swim (build the swim to about 200 pace)
4 x 50's @ R:10 25swim/25 kick (build the swim to about 200 pace)
4 x 50's build @ 1:05 (build to about 200 pace)
Main #1
4x the following
50m parachute pull, drop chute get on blocks and swim a fast 25m at 100 race pace then swim 75m recovery, reset and repeat
300 easy pull, mix in some back and ***/dophin kick
Main #2
4 x bungee pulls w/no equipment, go till momentum stops and hold SR for 5-10 seconds at that position, release
4 x bungee pulls w/hydro fins and hans paddles, max effort for distance, try and hold position when progress stops for 5 seconds
4 x bungee assists (coach holds end of bungee, swimmer pulls on lane line out to about 20m then releases and coach pulls bungee to assist in racing above max race pace...no gear
400 warm down
* I don't insist on it but really encourage using a snorkel on all of the above unless doing breaststroke (yes, that means doing fly and *** with it). The bungee and chute make it hard to hold a good body line which can be even worse trying to use a normal breathing pattern
* SDK with and without fins another great use of the bungee
* Race starts with the bungee with and without fins also really good to do
