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)
8 x 75's @ 1:30 (50 ***/50 free) descend 1-4, 5-8
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. ;)
Swam the noon Brophy workout...kick emphasis with Coaches Mark & John on deck.
Note..be prepared to be humbled when (an out of shape even) Misty Hyman is in the pool for a kick day.
SCY
Warm-up choice 10 minutes
Warm-up #2
9 x 100's @ 1:45 (2 swim/1 kick and/or drill)
Main #1
20 x 25's kick @ :25
16 x 25's kick @ :20
12 x 25's kick @ :25
8 x 25's kick @ :20
* Note, no break between each set, fins OK but not encouraged
Easy 200
Main #2
Repeat above swimming on same intervals
* Note 2; on the :25 intervals swam odds fly or back and even's free. On the :20 interval went to "speed play" by going fast on the odds and cruise on the evens.
*Note #3; This is one of the hardest workouts I've done in sometime...don't be fooled into thinkings its 25's so its "sprint" workout...this is highly aerobic and is basically 2 broken 1400's. I added the speedplay into it because all to often its easy to lapse into a "pace" and never get out of it...in any race I like to be able to shift gears at any time and catch up to, pass and hopefully blow by the other guy(s) and this type of training I think helps do that.
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
On first glance, this looked to me like a fun speed workout, so I foolishly suggested it to our coaches for a Fast Friday. Who, knowing better, promptly chuckled, saw fit to not adjust any intervals for our SCM pool (except the 15m no breathers, which they graciously changed to the :35. Gee, thanks!), and fed to us today.
What looked to be "fun" on paper proved to be fairly brutal in the cold light of an Oregon dawn -- but we all agreed it was a very good set. I will admit that the "perfect form" 200s were pretty ragged for the first 75 or so.
Anyway, thanks for posting, Paul. I have liked the looks of a lot of your sets, but this was the first one I/we tried. We will likely be cribbing more of your stuff in the future.
Swam the stroke day workout at Brophy with Coach Rankin
SCM
10 minute choice warm-up
8 x 25's @ :35 IM order, two of each stroke, 1 kick/1 swim
4 x 50's @ 1:05 IM order, 25K/25S
2 x 100 IM's @ 2:00
1 x 200 IM
4 x 200IM's @ 4:00 descend 1-4
6 minutes backstroke kick
6 x 75's @ 1:45 (50 fly fast/25 recovery choice)
6 minute breaststroke kick
4 x 50's @ 1:15 IM order/fast
Stroke Day at Brophy Coach Rankin on deck
SCM
10 minute choice warm-up
3 x 400IM's @ :30 rest
#1 50k/50d
#2 50d/50s
#3 swim
4 x the following:
4 x 50's @ 1:10 descend 1-4
1 x 100 IM @ 2:20 (descend 1-4 by round)
* round one 50's are fly, round two back, round three ***, round four free
500 *** or back build each 100
4 x 25's fast (same stroke as on the 500) no interval, full recovery
Swam the noon workout at Brophy, speed work.
SCY
10 minute choice warm-up
8 x 100's @ 1:45
odds = choice swim
evens = swim/kick/drill/build
Kick
150 cruise
12 x 25's @ :30 hold strong pace
Swim
12 x 50's @ 1:30 fast from a dive
odd's = choice
evens = free with overkick
200 easy
12 x 25's @ :45 fast
odd's = choice
even's = free with overkick
100 easy
50 kick for time
I coached the morning workout at Cactus, speed work.
SCY
warm-up
25s/25k/25s/25d-repeat for 10 minutes
4 x 75's power kick @ :20 rest (kick as far/fast underwater as you can off walls, swim easy free when you need to surface for a breath)
4 x (3 x 25's @ :35) "cycle 3" (round 1 fly, 2 back, 3 ***, 4 free)
#1 DPS
#2 Rev w/fists
#3 find the mid-point between the first to at speed
Main #1
4 x 50's @ 2:00 fast IM order
- extra :30 rest
1 x 100IM fast
300 hypoxic pull recovery
Main #2
4 x 100's @ 3:00 fast choice of free or IM order
- extra :30 rest
1 x 200 fast choice of free or IM
Kick day at Brophy with Coach Rankin on deck
SCM
10 minute choice warm-up
8 x 100's
odds choice @ 1:45
evens 50 kick/50 drill @ 2:00
12 x 50's kick @ 1:10
odds = 25 over/25 under
evens = 25 under/25 over
200 kick for time
8 x 25's dolphin kick on back @ :35
100 kick for time
6 x 25's *** kick on back @ :45
50 kick for time
8 x 25's @ :35
- push and swim fast to wall/touch and go into vertically kicking until send-off
