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)
4 x 50's build @1:00 RIO + 4 x 50's descend 1-4 @:50 + 4 x 50's pace @:40
1 x 500 "Fox Hunt" (slowest person in lane goes first, next person 10 behind, last person 10 behind. Goal is to catch the person in front AND to not get caught
NOT A TRUE SPRINT workout - go and give this to a 400m dash runner - hey in between your 100m dash runs where you won't get enough rest go run 8x300 for "recovery" - NOBODY in this world could do these that's at max speed and that is the entire purpose of sprints
your 400m dash runners are not sitting in 78 degree water in an outdoor pool with air temp of 55 freezing to death if they sit on the wall for more than a minute....so we call this a sprint workout
Well - makes sense to call it that - but it ain't ... I learned this the hard way - realizing that all the yards, milage, marathon type endurance training for a real speed endurance event - 200 Free - left out half of the required training - SPEED - I would argue now that after warm up one true all out 50 will do more for speed than those type workouts ...
Well - makes sense to call it that - but it ain't ... I learned this the hard way - realizing that all the yards, milage, marathon type endurance training for a real speed endurance event - 200 Free - left out half of the required training - SPEED - I would argue now that after warm up one true all out 50 will do more for speed than those type workouts ...
