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 Sunday workout at BEST with Coach John on deck.
LCM
20 minute open swim/choice warm-up
Swim 16 x 100's @ 2:00
1-4 = 25swim/25 kick/25 drill/ 25 swim
5-8 = free descend 1-4
9-12 = stroke or IM
13-16 = free descend 1-4
400 recovery
Swim or Pull 8 x 200's @ 3:15
odds = #1 fast 1st 50, #2 fast 2nd 50, #3 fast 3rd 50, #4 fast 4th 50
evens = strong/negative split
8 minute "social" kick
6 x 50's @ 1:00
- all from a dive w/blast to 15m
Swam the noon workout at ASY, Cach Jonny on deck.
SCY
10 minute choice warm-up
8 x 50's @ 1:00 build
Main
2x thru the following, no break between rounds:
500 free fast @ 7:00
6 x 50's @ 1:00
(2 fly, 2 back, 2 ***)
1 x 200IM fast
3 x 100's free @ 1:45 descend 1-3
Laura was working on the other side of town and swam wwith BEST, I liked her workout so wanted to pass along. Coach Rankin on deck.
LCM
20 minute open swim/choice warm-up
7 x 100's @ 2:00
- odds 25k/75 free swim
- evens choice
6 x 50's @ 1;00
- odds cruise 35m/fast 15m
- evens fast first 15m/cruise 35m
2x the following:
8 x 50's @ :35, :40 or :45
200 recovery
4 x 50's @ 1:00 stroke best average
200 recovery
Coached the Wednesday morning workout at Cactus
SCY
Reverse 400 IM
* swim/kick/drill/swim by 25's
300 pull
* build each 50 to about 80%
200 kick
* first 15m underwater/hard then 35m cruise
100
* broken :10 at the 25
- odds 15m fast/10 cruise
- even 10m cruise/15m fast
Main #1
4 x 300's (no interval but leaving about every 5:00)
#1 = fast 100/200 cruise with perfect technique
#2 = same
#3 = 150 fast/150 cruise as above
#4 = 50 fast/250 cruise as above
easy 100
Main #2
400
* alternate 50 fast/50 cruise w/perfect teachnique
2 x 50's kick all out @ 4:00
Swam the Friday morning workout with Sun Devil, Coach Jonny on deck
SCY
10 minute choice warm-up
8 x 25's build @ :30
2 x (3 x 150's @ 4:00)
#1 25 fast/125 cruise
#2 50 fast/100 cruise
#3 100 fast/50 cruise
* Finished with a relay competition, divided everyone into 2 teams of 16 and 1/2 of each team went to the other end of the pool. The start was done with one swimmer from each team on opposite sides and the relay went until one team caught the other. Ended up with each swimmer cycling through a fast 25 3x.
I thought Wednesday's noon workout (7/15/09) was pretty good.
1x500 @ 7' HARD
6x50 IM without the free @ 1'
200 IM @ 3'30" HARD
3x100 descend 1'45"
repeat
I felt good and got after the 500s
Coached the Wednesday morning workout at Cactus. Dealing with 89 degree water temps and high chlorine...tough situation. Speed/Power work today so a little easier than trying to bang out yardage.
LCM
Warm-up
400 swim
300 pull
200 kick
100 scull
2 x (4 x 50's variables @ 1:00)
#1 easy to fast
#2 fast to easy
#3 all easy
#4 fast
Instead of a "normal" speed set we had a little fun, divided the swimmers into 4 relays of 4.
1st even 4 x 100 free relay
moved 4th place relay members with 1st place and combimed 2nd & 3rd and swam a 8 x 100 relay
3rd event & 4th event were 8 x 50 free relays.
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)
I don't know how I managed this one but I did. I feel like a truck just hit me and dragged me 20 blocks. :cane:
