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 noon workout Thursday at ASU
SCY
Warm-up
4 x 150's (reverse IM order by 150)
- 25 drill/50 kick/50 swim
1650 broken :10 at each
- swim 11 lengths, 10, 9, 8, 7....
400IM
- 2nd 50 on each stroke faster than first
1000 negative split
400IM broken :10 @ 100
Swam the Sunday workout at BEST, Coach Rankin on deck
LCM
20 minute open swim/warm-up
6 x 100's @ 2:00
- odds free
- evens stroke or IM
8 x 50's @ 1:00
- odds free
- evens stroke
Swim
12 x 200's
- 3 x the following
#1 @ 4:00
#2 @ 3:30
#3 @ 3:00
#4 @ 2:30
Kick
4 x 125's backstroke @ 2:30
Drill
3 x 100's @ 3:00
- 50 front scull w/pull buoy, 50 *** swim/keep buoy in place
Swam at ASU this morning, Coach Jonny on deck. This was a classic case of having a long middle distance set which i was not that keen on so we made changes.
10 minute choice warm-up
main set was 9 x 325's which we "adapted" and did as follows:
Swim 4 @ 4:20
Pull 2 (200 cruise, rest :10 125 build) @ 4:30
Swim 2 (broken :10 @ each 100 descending 1-3 then a 25 power kick) @ 5:00
#9 with fins and hans paddles = 4 x 50 cruise w/2 breaths per length, rest :10 followed by a fast 25 rest :25, after 4th round rest :15 then finish with 25 power kick.
Swam the Sunday workout at BEST, Coach Rankin on deck
LCM
20 minute open swim
8 x 50's @ 1:00 descend 1-8
15 x 100's as follows
3 x (3 x 100's @ 1:20/2 x 100's @ 2:00)
300IM drill recovery
16 x 50's "strong" @ 1:00
- IM order/4 of each stroke
100 for time from a dive
Swam the Sunday workout at BEST, Coach Rankin on deck
LCM
20 minute open swim
8 x 50's @ 1:00 descend 1-8
15 x 100's as follows
3 x (3 x 100's @ 1:20/2 x 100's @ 2:00)
300IM drill recovery
16 x 50's "strong" @ 1:00
- IM order/4 of each stroke
100 for time from a dive
This is just my kind of workout. (Except for the IM thingy)! Think I will definitely be borrowing this one, Paul.
I really enjoy reading your workouts, but often would love to know what times you are doing in practice. So, for instance, what did you do for that final one hundred? It is always informative to know what level others are at even if it only serves to set a goal to aspire to. :)
Will be using the June 8th workout for today's swimming. Instead of a 20 minute warm-up I will swim a 500 free, 500 pull.
It is nice to use have someone else write-up the workout.
:applaud:
Sad to report that after traveling almost non-stop the last couple of weeks and training with several different teams in 3 states...not a single workout worth writing up.
Swam today at BEST with Coach Rankin on deck
LCM
30 minute open swim/choice warm-up
3 x (3 x 100's) as follows:
#1 kick @ 2:15
#2 stroke or IM @ 2:00
#3 free @ 1:45
4 x (2 x 250's) descend by rounds as follows:
#1 back or "progressive" IM (25 fly, 50 back, 75 ***, 100 free) @ 4:30
#2 free @ 4:00
600 choice recovery
21 x 50's as follows:
#1-3 @ 1:00
#4-6 @ :55
#5-7 @ :50
down to #19-21 @ :35
Syd & Animal...glad you get some use out of this stuff! I also want to remind you guys that I always post the fastest interval group workouts. Usually at BEST & sund Devil their are 2 other groups that have a mix of slower intervals and/or different distances or repeats. Syd, happy to share specifics if you want...drop me a PM and I'll reply there.
Swam the noon workout at ASU, Coach Simon on deck
SCY
warm-up
300 swim
200 pull
100 kick
Main #1
6x the following:
75 (25 scull/25 drill/ 25 swim) @ 1:30
175 (50 cruise, 50 build, 75 fast....keep same stroke count the whole swim) @ 2:30
Main #2
12 x 100's @ 1:45
- descend in blocks of 4, hold lowest stroke count reached from prior set
Laura went to the noon workout at BEST, Coach Rankin on deck.
20 minute open swim/wam-up
16 x 50's @ 1:05
IM order in blocks of 4, 25 drill/25 swim
16 x 50's @ 1:05
IM order in blocks of 4 all swim
16 x 50's @ 1:10
IM order in blocks of 4 kick
200 breaststroke drill; 3 stroke cycles into an underwater 2 stroke cycle
Broken 200 for time as follows:
4 x 50's @ 1:30 choice of stroke (no free)
Coached the morning workout at Cactus, qaulity day:
LCM
10 minute choice warm-up
3 x 300's @ 5:30
(100IM/100kick/100 free build to 85%)
2 x 200's choice broken :10 at each 50
- done as "variables" = 1st 50 build, 2nd ascend, 3rd easy, 4th 90%)
Main
6 x 100's @ 2:30 descend 1-4, hold all out effort done on #4 for 5 & 6
easy 100
2 x 50's all out from a dive @ 3:00
warm down with a 400 pull hypoxic
