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)
Saturday workout at Kino, Laura & Paul on deck
SCY
3 workout groups:
Group 1 = recovery day, technique/drill work
Group 2 = middle distance/quality
Main set 4x 1 x 50 @ 1:30, 1 x 100 @ 2:30, 1 x 200 @ 3:30 as follows:
Rd #1
50 cruise max of 3 breaths per length
100 build to 90%
200 fast
100 easy
Rd #2
200 cruise max of 3 breaths per length
50 build to 90%
100 fast
100 easy
Rd #3
100 cruise max of 3 breaths per length
200 build to 90%/negative split
50 fast
100 easy
Rd #4
50 fast
100 fast
200 fast
Group #3 Distance/OW
Main set
250 @ 90%
450 (strong 400/fast 50)
650 (strong 600/fast 50)
850 (strong 800/fast 50)
650 (strong 600/fast 50)
450 (strong 400/fast 50)
250 @ 100%
10 seconds rest between each/sighting at least 1x per length
Coached the Wednesday workouts at Mesa, Laura & I on deck.
SCY
7 x 500's
#1 5 x 25 swim/25kick/25swim/25 scull @ :20 second rest
#2 500 negative split @ 7:00
#3 5 x 100's @ 1:45 descend 1-5
#4 500 every 4th length kick @ 8:00
#5 10 x 50's @ :50 fast pace
#6 500 every 4th length stroke @ 8:00
#7 20 x 25's @ :30 choice
Note: we had a group attempting our team challenge to swim all 3 of this days workouts equalling 10,000!
Coached the Wednesday workouts at Mesa, Laura & I on deck.
SCY
7 x 500's
#1 5 x 25 swim/25kick/25swim/25 scull @ :20 second rest
#2 500 negative split @ 7:00
#3 5 x 100's @ 1:45 descend 1-5
#4 500 every 4th length kick @ 8:00
#5 10 x 50's @ :50 fast pace
#6 500 every 4th length stroke @ 8:00
#7 20 x 25's @ :30 choice
Note: we had a group attempting our team challenge to swim all 3 of this days workouts equalling 10,000!
Follow-up, all 5 completed the triple and a round of applause for 4 of them that haven't gotten flip turns dialed in and did open turns in a SCY pool for this!
There was so much support from the other swimmers at each work that people started talking and now we have a pretty good size group who wants to do it next month....even a few who want to do it EVERY month!
Laura & I got of deck and into the water with new Coach Jon giving the team a beat down!
SCY
2 workouts, I chose the IM option, after warm-up main set was:
Build to 200IM pyramid, :30 per base
Rd #1
25 fly @ :30
Rd. #2
25 fly @ :30
50 as 25 fly/25 back @ 1:00
Rd. #3
25 fly
50 (25 fly, 25 back)
75 (25 fly, back, ***)
Rd. #4
25 fly
50 fly/back
75 fly/back/***
100IM
Rd. #4
25 fly
50 fly/back
75 fly/back/***
100IM
125 50 fly/25 back, ***, free
Rd. #5
25 fly
50 fly/back
75 fly/back/***
100IM
150 50 fly/50 back, 25 ***/free
Rd. #6
25 fly
50 fly/back
75 fly/back ***
100IM
125 as above
150 as above
175 50/fly, 50/back, 50 beast, 25 free
Rd. #7
same as above but add a 200IM at the end.
Laura swam the middle distance workout on Saturday's workout at Rhodes with Coach Jon on deck.
Main set was "drop 100's"
Start on 2:00 interval and take 1 second of each round till you miss...Laura got to 1:05...show off!
Wednesday test set
10 x swims @ 3:00
goal is to get the maximum amount of total yardage.
we pit our athletes against each other and challenge them to "break away" just as a cyclist will do. In other words they may be swimming along going 200's but one or more swimmers makes a move at the 200 and goes an extra 25.
Not finding a lot of time to get back on the forum and keep this updated...todays workout at KINO (Coach Sheila & I on deck):
15 minute choice warm-up
4 x 75's @ 20 seconds rest
(25 scull, 25 swim, 25 kick...the "swims" were IM order).
Main #1
4 x the following:
1 x 200 free @ 3:00
1 x 100IM @ 2:00
* the 200's are descned and the 100's ascend
4:00 minutes of vertical kick (30 sec on/30 off)
Main #2
6x the following:
1 x 100 free @ 1:30
1 x 50 fly, back or *** @ 1:00
* 100's descend, 50's ascend
4 x 25's @ 1:00 power kick
Note...have to say one of the more enjoyable workouts I've coached as we had 8 studly women (known as the Posse) who are all about the same age and ability beating the crap out of each other on this set...most of the guys did the recovery day option and stayed out of the way!
Please keep posting when you can, Paul. I regularly use your workouts to make suggestions to my coaches for workouts, especially for Fast Friday. I like your sets -- usuallly pretty simple, short on jargon and weird stuff, but challenging.
Geek, this was from last week...BIG Friday option (for our "D" group as opposed to our fast Friday option) just for you!
15 minute choice warm-up
1000 cruise rest 1:00 then into
4 x 250's (200 swim/50 fast kick) @ :30 rest between each right into
1000 negative split right into
10 x 100's @ 1:30 right into
200 for time
