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)
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!
Very exciting stuff! Congrats!
Now hopefully you won't spend as much time in your vehicle!
Swam the Sunday workout at BEST, Coach Rankin on deck.
SCY
20 minute open warm-up
3x the following, descending by rounds:
1 x 100 free @ 2:00
1 x 50 fly @ 1:00
1 x 50 back @ 1:00
1 x 50 *** @ 1:00
1 x 50 free @ 1:00
1 x 100 IM @ 2:00
Swim or pull
3 x 100's @ 1:30
3 x 100's @ 1:20
3 x 100'S @ 1:10
1 x 100 FAST @ 2:00
1 x 1000 negative split @ 14:00
3 x 100's @ 1:30
3 x 100's @ 1:20
3 x 100'S @ 1:10
1 x 100 FAST @ 2:00
easy 100
3-4 fast 25's from a dive
Coached MAC (Mesa Masters), Laura & I on deck with 30 swimmers who had nothing better to do at 5:45am Labor Day morning!
15 minute choice warm-up
4 x variables
Variable = 4 x 4 x 25's @ :40
* done reversse IM order
Main #1
5 x 200's @ 2:30
1 x 100 IM fast @ 2:00
1 x 50 kick fast @ 1:30
2 x 25's underwater @ :20 rest
easy 50
Main #2
5 x 100's @ 1:15
1 x 200IM fast @ 3:00
1 x 50 fast kick @ 1:30
2 x 25's underwater @ :20 rest
easy 50
Main #3
5 x 50's @ :40
1 x 400IM fast @ 6:00
1 x 50 fast kick @ 1:30
2 x 25's underwater @ :20 rest
warm down
Tall Paul...
Don't get bogged down with all the heavy responsibilities of directing the aquatic programs of a gigantic facility like MESA Aquatics... Home of the 2011 Short Course USMS National Championships!
And please don't forget to post your favorite workout today :)
Above all else, don't let that new job stand in the way of your own personal swim fitness and wonderful sprintiness!
Tomorrow, I hope there will be a great new workout or set posted up for your fanz!
Ahelee
Tall Paul...
Don't get bogged down with all the heavy responsibilities of directing the aquatic programs of a gigantic facility like MESA Aquatics... Home of the 2011 Short Course USMS National Championships!
And please don't forget to post your favorite workout today :)
Above all else, don't let that new job stand in the way of your own personal swim fitness and wonderful sprintiness!
Tomorrow, I hope there will be a great new workout or set posted up for your fanz!
Ahelee
Ahelee....we have definately been bogged down...in a VERY good way. Happy to put our own training on the back burner right now and focus on our team. We have a very diverse population of athletes ranging from a handful of ex-college swimmers, one Olympic Synchro gold medalist, about 40 triathletes and the rest mostly fitness swimmers with minimal background in the sport.
Our workouts have been very eclectic, sometimes running 4 different "groups" during practice (the benefit of having a second coach on deck)...so far there really hasn't been anything I felt was of interest to post as its been mixing and matching a fair amount of sets I have posted here and adapting to the diverse crowd.
I will say this...we are doing weekly power circuits using different "stations" and cycling swimmers through them. It's very intense and we have to be VERY careful (we don't allow some swimmers to do it yet, they stay in the other workout group). An example would be using the 8 lanes norht section of our pool:
Lane 1: bungee cords attached to blocks, swimmer does 4 "pulls" @ 1:15
Lane 2: 300 hypoxic pull
Lane 3: 4 x 25's power kick @ 1:15
Lane 5: 300 hypoxic pull
Lane 6: 4 x 25's w/fins and Hans paddles all out/no breath to 15yds, easy to wall @ 1:15
Lane 7: 300 hypoxic pull
Lane 8: 2 x 25's @ 2:30 as follows: hold 10lb medicine ball over head/vertical kick for 10 seconds or you run out of breath...turn and hard kick to wall pushing ball
- then we have everyone do a fast 50 or 100 for time from the blocks.
One of our "kids" is 20 and hasn't swam since freshman year in high school when he went 58+ 100 free. He threw down a 56.5 at his first masters meet on Sunday!
Swam the Sunday workout at BEST, Coach Rankin on deck.
SCY
20 minute choice warm-up
4 x 400's @ 6:15
(100 free/200 IM or stroke/100 free)
10 x 150's (odds @ 2:15/even's on 1:50)
10 x 100's @ 1:40
10 x 50's @ :35
300 kick
Saturday workout at Kino, Laura and Paul on deck.
Group 1
- recovery day, longer relaxed swims with lots of drills
Group 2 Main from UT co-ed workout (warm-up set was about 800)
3x through the following:
4 x 100's @ 1:15 ("B" interval was 1:30)
1 x 50 @ 1:15
1 x 300IM @ 4:00 ("B" group swam a 200IM or free @ 3:00)
1 x 50 @ 1:30
Group 3 (warm-up set was about 1000)
- 15 minute "Postal" swim for distance (prepping for actual race next month)
- easy 300
- 300 kick
- 4 x 50's @ 2:00 fast
Swam the Sunday workout at BEST, Coach Rankin on deck.
SCY
20 minute choice warm-up
4 x (10 x 25's @ :30) reverse IM order by rounds
- 2 x (2 drill, 3 swim descend 1-3)
4x the following
300 fast @ 4:00
3 x 100's desc. 1-3 @ 1:30
1 x 50 kick fast @ 2:30
12 x 50's @ 1:00
- odds choice
- evens 25 drill/25 build
