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)
Coached the morning workout at Cactus...speed day.
SCY
warm up
400 (50s/50k/50s/50d)
warm up #2
2x the following:
2 x 50's @ 1:00 build to 80-85%
100 kick easy
8 x 25's on :30 (fast/no breather to 15yds then cruise)
100 easy
main
6 x 300's @ 6:00 as follows: 100 all out, rest :10/get time...200 recovery with perfect technique
100 easy
60 seconds vertical kick
warm down
Swam with Brophy on Sunday, Tako & Mark coaching.
SCM
Warm-up
12 x 75's @ 1:30
#1 fly/back/***
#2 free breathe every 3
#3 back/***/free
#4 free breathe every 3
Kick 12 x 50's @ 1:15 descend 1-4
Swim 12 x 25's @ :30
2 free/1 fly w/3 breath's or less
Main
6 x 100's @ 1:40 descend 1-6
5 x 100's @ 1:30 descend 1-5
4 x 100's @ 1:20 desend 1-4
150 easy
Swim 8 x 50's @ 1:00 hold under :35
warm down 8 x 25's
odd's no breather/evens choice
Syd...let me know what you thought about it?
Swam Tuesday stroke day at Brophy with Coach Mark & Coach john on deck
SCM
Warmup
10 minutes choice
300IM drill @ 5:30
200IM kick @ 4:00
4 x 100IM's swim @ 2:00
Swim
8 x 100's @ 2:10 (50 back/50breast) descend 1-4, 5-8
(50 free catch up recovery)
8 x 75's @ 1:30 (25 ***/50 free) descend 1-4, 5-8
(50 free catch up)
8 x 50's @ 1:10 (***, back or 4 of each) descend 1-4, 5-8
(50 free catch up)
8 x 25's fly @ :45 descend 1-4, 5-8
Coached the morning workout at Cactus...speed day.
SCY
main
6 x 300's @ 6:00 as follows: 100 all out, rest :10/get time...200 recovery with perfect technique
100 easy
Hmm,
I like this one. Might borrow it next week.
Syd...let me know what you thought about it?
It was a great workout. Very challenging, for me. That main set damn near defeated me. I couldn't descend the hundreds but instead held them all somewhere between 1:10 and 1-1:15. Took an extra minute before the last one (mainly because I had a really painful side stitch) and went 1:07. Unfortunately, I only managed three of the 50's and none of the 25's as I had to get back to work.
I will certainly be trying it out again soon. Thanks, Paul.
Coached ther morning group at Cactus...speed day.
SCY
Warm-up
25swim/25 kick/25 swim/25 drill repeat for 10 minutes
Main
16 x 25's @ :30 (fast/no breath to 15 yds, cruise to wall)
- cycle thru 4 rounds of 4 each round a little faster
12 x 50's @ 1:00
- cycle thru 4 rounds of 2 cruise/1 at 200 pace
8 x 75's @ 1:45
- cycle thru 2 rounds as follows:
#1 cruise
#2 50 easy/25 fast
#3 25 easy/50 fast
#4 all fast @ 100 pace
Final set had 2 options:
#1 = 4 x 100's @ 3:00 best average
or
#2 = 400 fast broken :10 at the 100 followed by a 200 kick which was done 25 easy with board/25 hard with board held vertical in the water
* As usual this group of swimmers like every group I ever coach has alzhiemers and has to be reminded that I want every streamline off all the walls to extend beyond the flags before breaking out.
8 x 100's @ 2:10 (50 back/50breast) descend 1-4, 5-8
(50 free catch up recovery)
8 x 75's @ 1:30 (50 ***/50 free) descend 1-4, 5-8
(50 free catch up)
8 x 50's @ 1:10 (***, back or 4 of each) descend 1-4, 5-8
(50 free catch up)
8 x 25's fly @ :45 descend 1-4, 5-8
I think I'll try this one today.
I liked the one Syd just did as well. Might do that next week.
From Tuesday's post, I assume you mean 50 ***/25 free??
My math skills are a bit rusty, but I'm struggling to get a 75 out of a 50br/50fr. ;)
You need to try harder! And math skills are overrated!
I corrected the mistake....it was 25 ***/50 free
