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 ASU, Coach Jon on deck
SCY
10 minute choice warm-up
2 x (4 x 50's IM order @ 1:00)
Main
4 x the following
200 free build to 80% @ 3:00
100IM smooth @ 1:40
200 free negative split @ 3:00
4 x 50's fly fast @ 1:10 (rd #2 back, #3 ***, #4 free)
* On each of the next 3 rounds add 1 additonal IM each round
Swam the Sunday workout at BEST, Coach Rankin on deck
LCM
20 minute open swim/warm-up
12 x 50's @ :50
* alternating 2 free/1stroke
400 Back "drill"
* rotating thru; 25 left arm/25 right arm/50 swim (on the single arm the opposite arm is held straight out of the water 90 degree's from body)
Swim or Pull
4 x 400's (odds @ 5:30/evens on 6:30)
8 x 100's @ 1:25
Swim
4 x 150's IM @ 3:30
100 for time
Swam the Tuesday morning workout at ASU, Coaches Jonny & Jen on deck
SCY
10 minute choice warm-up
6 x 75's @ :20 rest
* 25 kick on back, 25 drill, 25 swim (mix of strokes)
3x the following:
4 x 25's underwater @ :40
2 x 100IM build @ 2:00
4 x 50's stroke @ 1:00
1 x 200IM fast @ 3:30
Swam the Tuesday morning workout with Sun Devil. coaches Jonny & Simon on deck.
10 minute choice warm-up
300 easy kick
Kick 4x the following
100 build @ 2:15
50 fast @ 1:15
Pull 300 hypoxic
Swim
6 x 50's @ 1:10 "cruise"
#1 = 5 breaths, #2 = 4 breaths, #3 = 3....
6 x 25's fast @ 1:00)
#1 = no breath
#2 = "hold" underwater for :5 then 25 no breather fast
#3 = hold underwater for :10 " " "
#4 = " " for :15 " "
#5 = hold for :20 " " "
#6 = hold for :25 " " "
Coached the morning workout at Cactus
SCY
10 minute choice warm-up
4 x (4 x 25's @ :40 "variables")
- Variable = #1 easy to fast, #2 fast to easy, #3 all easy, #4 all fast
- rd #1 free, #2 ***, #3 back, #4 fly
Easy 100
4 x 50's @ 1:15
- odds = 25 over (no breath)/25 under
- evens = 25 under/25 over
Main #1
4 x 200's @ 5:00 broken :10 @ the 100
- 1st 100 is all out, 2nd 100 is cruise w/perfect technique
Easy 100
Main #2
2 x 50's @ 3:00 fast from a dive
1 x 200 free relay: teams of 2, each person swims 2 x 50's, used a staggered start by lane to even the playing field.
Swam the morning workout at BEST, Coach rankin on deck
LCM
20 minute open swim
8 x 100's @ 2:15
- odds = 25s/25k/25d/25s
- evens = kick
Main #1 Kick w/fins
4 x (6 x 50's)
- 1-4 @ :45, 5-6 @ 1:00
Main #2
- Same set as above but swim
- 1-4 free, 5-6 stroke
Swam the Sunday workout at BEST, Coach Rankin on deck
SCM
30 minute open swim
Warm-up
4 x thru the following
1 x 75 @ 1:30 (25k/25d/25s)
1 x 50 @ 1:00 choice
1 x 25 @ :30 head up free
Main #1
Swim 4 x the following
2 x 125's @ 1:45
2 x 125's @ 2:00
1 x 125 @ 2:30 (alternate either 25 fly/25 *** or 25 ***/25 fly)
Main #2
Pull 6 x 200's
2 @ 3:15
2 @ 3:00
2 @ 2:45
Kick
10 x 25's fast @ :40
Swam the noon workout at BEST. Coach Rankin on deck
LCM
20 minute open swim
Warm-up
8 x 150's
- odds @ 3:15 50k/50d/50s
- evens @ 2:45 swim
Kick
8 x 50's @ 1:15
- 25 fast/25 moderate
Main
Swim 2x the following
6 x 50's @ 1:15 (descend 1-3, hold 4-6)
3 x 100's @ 1:30
Coached the morning workout at Cactus
10 minute choice warm-up
4 x 125's @ :20 rest
- 25 drill, 50 swim, 50 kick
200 free broken :10 @ each 50 (80-85% effort)
8 x 25's @ :30
- 90% effort to 15yds w/no breath easy to wall
Main
8 x 100's fast @ 5:00 (minimum of 100 easy swim after each)
* Note; after 4 of the 100's I picked 6 swimmers and offered the team a "get out swim" bet that if 5 of the 6 could beat the times i gave them that we would make the laast 4 swims 50's insteead of 100's.
All 6 blew their times away and 3 of these swimmers (who have never competed) did lifetime bests. Fun stuff.
