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 Wednesday morning workout at Cactus
SCY
10 minute choice warm-up
400 (4 x 25swim/25 kick/25 swim/25 scull)
8 x 50's @ 1:10
odds = 25 "over" (swim)/evens 25 "under" (kick underwater)
evens = 25 under/25 over
2 x Variables (1 x Variable = 4 x 25's)
#1 easy to fast
#2 fast to easy
#3 all easy
#4 all fast
Main #1
4 x 150's "broken" fast as follows:
- 100 swim, rest :10, 25 hard kick, rest :10, 25 underwater @ 5:00
easy 100
Main #2
2 x 100's "broken" fast as follows:
- 50 swim, rest :10, 25 hard kick, rest :10, 25 underwater @ 3:00
400 pull recovery
Swam the Thursday noon workout at BEST with Coach Rankin on deck.
SCM
Recovery day
20 minute choice warm-up
8 x 150's
- odds free @ 2:30
- evens stroke @ 3:00
1 x 1650 swim or pull
swam as:
11 lengths, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(odds free, evens stroke)
6 x 100's @ 2:15
50 swim with no more than 6 breaths/50 scull
Laura and I worked out on our own at the Mesa/Kino facility...amazing to swim in a beautiful outdooe 70m w/bulkhead pool with 4 other people!!
SCY
Fast Friday
400 (25 swim/25 kick/25 swim/ 25 scull
4 x 50's @ 1:10 descent to 90%
2 x variables (see prior post for description) @ :40
2 stations:
#1 Bungee Cord = 4 reps w/fins & paddles @ 1:20
#2 = 8 x 25's from a dive fast kick underwater @ :40
8 x 25's backstroke/bottle drill (balance coke can on forehead and try and build speed as fast as possible without it falling) no interval
Swam Monday morning with BEST, Coach ankin on deck.
SCM
This is a classic workout that many of us have done dozens/hundreds of times before...all freestyle middle distance/aerobic work. I personally prefer to mix some kicking and stroke work in every workout...and M/W/F something fast regardless...so imagine everything psoted as free vs. how i changed it.
20 minute choise warm-up
1 x 800 @ 12:30 negative split
100 kick
2 x 400's @ 6:45: 1 moderate/1 fast (I pulled with snorkel)
100 kick
4 x 200's @ 3:15 descend 1-4
- I put fins on and ickied underwater 15m off each wall, surfaced and easy swim to next turn
100 kick
8 x 100's @ 1:30
- I kept fins on and went the 1st four IM rotating om #1 the 1st 25 very fast, on #2 the second, etc. The second round of four i did the same roatation free.
Swam this morning with the "Swim Guru" Ahelee at Mission Viejo.
LCM
Warm-up
2x
200 free
100 drill
100 stroke
4 x 150's
evens = free
odds = 50 stroke/50 kick/50 stroke
4 x 50's
odds = 25 free/25 bacl
evens = 25 fly drill/25 fly
8 x 50's
- SDK as far possible/swim free or back
2 x 50's w/fins
- SDK as far as possible
4 x 100's free w/fins
- build a 50/sprint a 50
easy 50
3 x 100's back w/fins
- build a 50/sprint a 50
easy 50
2 x 100's fly w/fins
- "legal" = as many kicks as needed and extend stroke as needed to make 100
5 x 100's pull warm down @ :15 sec. rest
Will try and get back to posting workouts soon...have made a rather significant chane in our lives by accepting the head coaching position for Mesa Aquatics Masters (www.mesaaquatics.org)...we've reduced our work load in our sales postion and committing time to building a program at one of the nicest facilites in the country!
Thanks Chris & Patrick! Meet info should be complete tomorrow!
Swam the Sunday workout at BEST, Coach Rankin on deck.
SCY
20 minute open warm-up
12 x 25's kick @ :30 (desc 1-4)
16 x 50's swim
- odds @ :55
- evens @ :35
3 x the following
- 4 x 100's (rd #1 @ 1:15, rd #2 @ 1:10, rd #3 @ 1;05)
- 1 x 400 @ 8:00
4 x 300's @ 5:00 (desc 1-4)
- 200 stroke or IM/100 free
Will try and get back to posting workouts soon...have made a rather significant chane in our lives by accepting the head coaching position for Mesa Aquatics Masters (www.mesaaquatics.org)...we've reduced our work load in our sales postion and committing time to building a program at one of the nicest facilites in the country!
Congrats and good luck, Paul!
Will try and get back to posting workouts soon...have made a rather significant chane in our lives by accepting the head coaching position for Mesa Aquatics Masters (www.mesaaquatics.org)...we've reduced our work load in our sales postion and committing time to building a program at one of the nicest facilites in the country!
Paul, this is great for you & Laura ... great for Masters in Arizona and the country.
Now, get your meet flyer for your Oct 10th meet published so we can all come over to swim at your lovely facility.
