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 morning workout at Cactus-recovery day
LCM
10 minute choice warm-up
8 x 100's @ 2:15
25 scull (changing each 100)/25 swim DPS/25 kick/ 25 swim
800 swim (rotate thru 75 free/25 back, low intensity)
8 x 50's @ 1:30
- odds 25 "over" (swim free no breath)/25 "under" (take breathat 25m mark and dive under kick to wall no breath
- evens 25 under/25 over
* very challening to make an entire 50m with 1 breath but several swimmers did today.
400 pull (rotate thru 75 free/25 ***)
4 x 100's @ :20 rest warm down
Coached the morning workout at Cactus
LCM
5 minutes choice warm-up
3 x (3 x 50's) "cycle 3" @ 1:00
#1 DPS
#2 Spin/high tempo
#3 Fast trying to hit a DPS/Tempo somewhere between #1 & #2
Main #1
8 x 100's @ 1:40
- descend 1-4, 5-8
2 x 50's kick fast @ 1:00
1 x 400IM strong
Main #2
6 x 100's @ 1:30
- descend 1-3, 4-6
2 x 50's kick fast @ 1:00
1 x 200IM strong
Main #3
4 x 100's @ 1:20
- fast average
2 x 50's kick fast @ 1:00
1 x 100IM strong
Warm down = 400 hypoxic pull
Swam the Sunday workout at BEST with Coach rankin on deck
LCM
30 minute open swim/choice warm-up
Swim 12 x 50's @ 1:00
choice of:
- odds fly, evens ***
- 25 fly/25 ***
- odds 25 fly/25 free, evens 25 ***/25 free
Main #1 Swim 4x the following:
100 back @ 2:00 build
3 x 150's free @ 2:00
1 x 50 choice @ 2:00
400 easy (25 head up free/25 choice)
Main #2 pull
4 x 300's @ 5:00
1-3 steady pace
#4 max effort
swam the noon wrokout at BEST
LCM
20 minute open swim/warm-up
8 x 100's @ 1:45 choice
3 x (4 x 50's @ 1:15)
#1 fast to 15m
#2 fast last 15m
#3 fast to 25m
#4 cruise
3 x the following
Broken 200 fast @ 3:30
6 x 50's recovery @ 1:00
#1 broken :10 at the 100
#2 broken :10 at the 100 & 150
#3 broken :10 at each 50
Coached the Wednesday workout at Cactus-Speed day
LCM
400 choice warm-up
4 x (4 x 50's @ :35 "variables")
#1 build
#2 ascend
#3 cruise/dps
#4 fast
- option of doing the blocks in IM order
Main #1
6 x 100's @ 5:00 FAST (choice of stroke)
- mimimum of 100 easy between each 100
Main #2
3 x (3 x 50's # 1:15)
#1 cruise/dps
#2 build to 80-85% w/3 breaths max
#3 fast
Swam today at BEST...no coach as it was the holiday weekend but nice to see about 50 swimmers!
There was however several options left on the board....such as:
LCM
10 x 200's @ 3:00
20 x 100's @ 1:30
20 x 500's @ :45
or
100 x 50's on varying intervals
I ralled the "troops" in our lane and came up with:
400 choice warm-up
600 pull/strong/snorkel @ 9:00
3 x 200's @ 3:15 (150 strong/50 fast)
400 pull same as before @ 6:00
4 x 100 IM's @ 2:00 (descend 1-4)
300 pull same
6 x 50's kick/fast @ 1:15
200 pull same
8 x 25's (2 rounds of 4 "variables" = #1 build, #2 ascend #3 easy #4 fast)
100 pull same
12 x 12.5's fast from a dive
Swam the Saturday morning workout with SDM, Coach Jonny on deck
SCY
10 minute choice warm-up
2 x (4 x 400's @ 6:00) as follows
#1 cruise
#2 negative split
#3 fast broken :10 @ 200
#4 fast borken :10 @ 100
easy 100
8 x 50's "power kick" @ 1:10
* kick as hard as you can underwater till you need a breath/surface at that time and swim easy to the wall
