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)
In this workout the amount of recovery I did allowed me to hit those goal times pretty easilly even with fatigue building...which is when I really refocused on nailing turns/breakouts/maintaining a 6 beat kick. IMHO there is a "middle ground" of not being completely wasted or totally recovered which most mirrors the "feel" I have in an actual race...and where so often mistakes occur...the more I can practice in this "place" the more confident I am that it will be auto-pilot at the meet.
Hey Paul, I've been reading your blog and really enjoy your point of
view(s). The paragraph above is something I completely agree with, and I'm not sure whether it is about what the "best" potential time is, versus the "best" physical maintenance over the long run (masters) Push any harder, with less rest, and the stroke falls apart, and we go slower.
52.54 for 100 free SCM in the 45-49 age group is really amazing!
Do you remember Alex Bauman? He came out of retirement this year and swam a WR in the 200 IM recently in the 45-49 age group. Apparently he was smiling vigorously during the meet, which makes me wonder whether he will also drop his 100 free time (54.4) moving forward. His best was 48.9 20 years ago.
Swam Tuesday "stroke" day at BEST...Coach Rankin on deck.
SCM
warm-up
2x the following
3 x 100's IM @ 2:00 9#1 kick, #2 drill, #3 swim)
8 x 25's swim @ :30 (2 of each stroke)
1 x 100 free @ 2:00
Swim
6 x 200's IM or stroke @ 4:00
* descend 1-3, 4-6
** lots of rest = quality
Kick 1 x 300 (SDK)
* alternate 1 length on back, 1 on side, one of stomach
Swim
4 x 100's stroke @ 2:00
* descend 1-4
Swam the morning workout at BEST, Coach Rankin on deck...aerobic recovery day.
LCM
Warm-up
12 x 50's
- odds free @ :45
- evens choice @ 1:00
Main (all on 1:40 base)
1 x 800
2 x 400's
4 x 200's
8 x 100's
* disclaimer...I personally did almost nothing at this workout!
Coached the noon workout at ASU
SCY
* Note; I had a unique situation where my entire group were OW/Tri's so I adapted my original plan as they were not in the "cycle" of the aerobic/recovery day that was planned. I was influenced by Mark's workout that I "floated" thru this morning and had them do this:
SCY
10 minute choice warm-up
Main
800 negative split @ 10:00
8 x 100's @ 1:30
* 75 pace (practice sighting)/open turn into 25 underwater kick as far as possible surface and easy swim if breath needed
800 team pursuit (lead switch every 200 yds and sighting)
16 x 50's @ :40 (hold fastest pace possible)
300 active recovery warm down alternating by 25's = 25 backstroke swim, 25 scull
Coached the noon workout at ASU
SCY
* Note; I had a unique situation where my entire group were OW/Tri's so I adapted my original plan as they were not in the "cycle" of the aerobic/recovery day that was planned. I was influenced by Mark's workout that I "floated" thru this morning and had them do this:
SCY
10 minute choice warm-up
Main
800 negative split @ 10:00
8 x 100's @ 1:30
* 75 pace (practice sighting)/open turn into 25 underwater kick as far as possible surface and easy swim if breath needed
800 team pursuit (lead switch every 200 yds and sighting)
16 x 50's @ :40 (hold fastest pace possible)
300 active recovery warm down alternating by 25's = 25 backstroke swim, 25 scull
Do you feel like there's value in "floating" through a recovery day? I assume you're focusing on technique when you do this, but other than that? Did you really need a recovery swim when you didn't swim on April 1?
Are you still doing your ballerina sculling?
Do you feel like there's value in "floating" through a recovery day? I assume you're focusing on technique when you do this, but other than that? Did you really need a recovery swim when you didn't swim on April 1?
Are you still doing your ballerina sculling?
Fort, I see "rest days" and "recovery days" as two different things...on a "rest" day i don't workout at all...on a "recovery" day I'll do drills, hypoxic swims basically till I feel loosened up. Also, I don't follow a strict "schedule"...if I really feel good I'll attack 2, 3 workouts in a row and if I'm feeling like crap take extra days to "heal"...sadly it takes more and more rest/recovery days to get over a hard workout.
I do every possible sculling drill I can find...and for the record I look great in ballerina shoes.
Swam the Sunday workout at BEST with Coach Rankin on deck.
LCM
Warm-up
4 x the following
4 x 50's @ 1:00
1 x 100 @ 2:00 choice
* On the 50's: Rd #1 fly/back, Rd #2 back/***, Rd #3 ***/free, Rd #4 choice
kick easy 200 back
Swim and/or pull
6 x 150's @ 2:30
4 x 150's @ 2:20
2 x 150's @ 2:10
swim easy 200 back
3 x 400's @ 7:30
* swim/kick by 100's
Note; on the last set of 400's this for me was not what I needed to b doing right now. I moved to the back of the lane and put on fins & han's paddles and instead did 10m "power blasts" off each wall.
Swam the noon workout at BEST, Coach Tako on deck
LCM
10 minute choice warm-up
Main #1
2 x the following:
4 x 50's swim @ 1:15 (25 fast/25 cruise)
300 drill
4 x 50's swim @ 1:15 fast
300 kick
Main #2
8 x 50's @ 1:15
* odds build freestyle
* even's fast stroke
400
alternate 25k/25s
