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)
Swam the Saturday workout at Cactus with Coach Laura on deck
SCY
Warm-up
300 swim
200 kick
100 pull
Main
500 swim @ 6:30 negative split
2 x the following
- 2 x 50's cruise, 2 x 50's build, 1 x 50 cruise, 1 x 50 build all on :50
500 swim broken as follows
200 @ 3:00
150 @ 2:15
100 @ 1:30
50 @ :45
2 x (4 x 50's @ :55, 3 cruise/1 build)
500 swim broken as follows
4 x 125's @ 1:40
4 x 50's @ 1:00 recovery
500 broken as follows
5 x 100's 1:20
Swam the noon workout at ASU, Coach Jen on deck
SCY
10 minute choice warm-up
Swim 4x the following
1 x 100 @ 1:30 (50 free/50 stroke)
2 x 25's @ :40 (#1 easy to fast, #2 fast to easy)
Main
2x the following
3 x 100's with :05 rest between each
100 easy
4 x 50's with :05 rest between each
50 easy
5 x 25's with :05 rest between each
1 x 25 easy
Swim 1 x 100 for time
Coached the Wednesday morning workout at Cactus
SCY
5 minute choice warm-up
Warm-up set #1
8 x 75's @ :20 rest (50 swim/25 kick with speed play)
2 x Variables
* A variable is 4 x 25's @ :30. #1 easy to fast, #2 fast to easy, #3 easy, #4 fast
Main #1
2x the following
300 pull (3 breaths per length max)
4 x 50's build @ 1:00
200 (25 scull/25 kick)
4 x 50's best average @ 1:15
Main #2
4 x 100's on 3:00
#1 50 fast/50 cruise
#2 50 cruise/50 fast
#3 25 cruise/50 fast/25 cruise
#4 Fast
Swam with Laura today on our own...7 days into our taper...7 to go.
SCY
400 (4 x 25 swim/25 kick/25 swim/25 drill)
6 x 75's pull @ 1:30
* odds 25 free/25 back/25 free
* evens 25 free/25 ***/25 free
** All freestyle 1 breath max per length
4 x 50's @ 1:20
* odds over/under
* evens under/over
(Laura is training for the 500 so she went 100's build on the same interval, 2 free, 2 back)
4 x 50's no interval @ 200 pace
2 x variables (4 x 25's @ :40 w/ no breath)
#1 easy to fast
#2 fast to easy
#3 all easy
#4 all fast
* focus on speed/tempo for the 100
200 easy warn down
You tapering for SPMA and then holding onto it for Clovis?
Found out last week we have to be in Michigan and will be missing Clovis...bummer. It was two weeks out from Mission so we'll rest for that...then come back and ramp up a bit for the Cactus Classic 4 weeks later...gonna be interesting swimming a long course meet so early in the year!
Found out last week we have to be in Michigan and will be missing Clovis...bummer. It was two weeks out from Mission so we'll rest for that...then come back and ramp up a bit for the Cactus Classic 4 weeks later...gonna be interesting swimming a long course meet so early in the year!
Big bummer, but glad you'll suffer through LCM @ Cactus Classic with me.
Swam the noon workout at BEST, coach Rankin on deck
LCM
20 minute open swim/warm-up
4 x 200's @ 4:00 choice (miw of swim, drill, kick)
6 x 100's @ 2:00
* descend 1-6
4x the following:
4 x 50's @ :40
15 sec. break
200 kick for time
1:30 rest from the time the last swimmer finishes
Coached the Wednesday morning workout at Cactus
SCY
10 minute choice warm-up
4 x 150's @ 2:30
100 swim/50 kick (no board)
easy 50
4 x 50's @ 1:00
- DPS focus, reduce stroke count by 1 each 50 holding the same time
4 x 50's @ 1:00
- Hold same stroke count as #4 above but descend 1-4
4 x 50's @ 1:10
- Hold same stroke count as above, hold same time as #4 above and take 4 breaths or less per 50
Main #1
4 x 200's @ 6:00
#1 straight
#2 broken :20 at the 100
#3 broken :10 at the 50
easy 100
1 x fast 100 from a dive
warm down
