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)
Bill, will try my best!
15 minute choice warm-up
12 x 25's @ :40 cycle 3 (#1 DPS, #2 fast tempo, #3 strong with slightly lower stroke count than #2 and more legs)
200 hypoxic pull
4 x 50's @ 1:10 build, decrease stroke count each 50
100 for time
200 hypoxic pull
4 x 50's @ 1:10 descend 1-4, decrease stroke count each 50
100 for time
200 hypoxic pull
4 x 50's @ 1:10 build, descend 1-4 and lower stroke count each 50
8 x 25's @ 1:00
4 w/drag chutes, fins & paddles, 4 underwater kick
Sundays at Kino, Coach Laurel on deck
LCM
15 minute choice warm-up/stretch
400 swim/choice
300 25 kick/25 swim/25 drill/25 swim
200 kick
100 6 x 6 tempo (6 easy strokes/6 fast, repeat)
6 x 50's @ 1:00 descend 1-3, 4-6
3x the following
150 build @ 2:15
50 fast @ 50
3x the following
100 build @ 1:30
100 fast @ 1:45
2x the following
50 build @ :50
100 fast @ 2:30
200 for time
8 x 50's underwater/shooters w/fins
Stroke day at Kino
LCM
15 minute choice warm-up
Main #1
4 x 50's free descend 1-4 @ 1:10
200 pull
2 x 100's free-build @ 2:00
200 pull
1 x 200IM fast
easy 100 kick
Main #2
4 x 50's same as above
200 pull
2 x 100 IM's build @ 2:00
200 pull
1 x 200IM fast
easy 50 kick
Main #3
4 x 50's strong 1-4 IM order @ 1:10
200 pull
2 x 100IM's build @ 2:00
200 pull
1 x 200IM fast
easy 50 kick
* Option "B" is stroke instead of IM
Coached the Christmas eve morning workout at Kino/MAC
LCM
15 minute choice warm-up
8 x 50's @ 1:10 (25 drill/25 swim)
* 2x thru IM order
Main #1
5 x 400's @ 6:00 (descend 1-4 free to 80-85%, #5 fast 400IM)
1 x 100 kick (15m underwater hard/35m cruise, repeat)
Main #2
8 x 100's
- odds free @ 1:30 descending 1-4
- evens IM on 2:00 smooth
Main #3
5 x 200's @ 3:00 (same as Main #1)
1 x 100 kick
Laura & I coached the Saturday group, she ran the middle-distance/IM workout which was a variation of something I posted here about 3 months ago...I worked with the distance group.
LCM
10 minute choice warm-up
8 x 75's @ 1:30 (25drill/25 swim/25 kick; 2x thru IM order)
2 x (4x variables)
Main #1
50 cruise-dps/50 above 400 free race pace, 100/100 (same), 150/150, 200/200, 150/150, 100/100, 50/50
easy 100 kick
1500
3x (400 at 800 race pace-rest :10/100 at 400 race pace-rest :10)
* option to swim the 400's or 100's IM or stroke
easy 100 kick
10 x 50's @ :10 rest @ 400 race pace
400 pull/10 breaths or less per length
Coached the Monday workouts at Kino/Mac
Aerobic/recovery (we have a lot of athletes who race on the weekend or attend our Saturday and/or Sunday workouts which are pretty challenging so we start the week off pretty easy)...so this is typical of how we set the coming week up:
LCM
15 minutes choice warm-up
8 x 50's @ :20 rest
25 scull/25 swim
400
- 75 hypoxic free/25 kick
8 x 50's @ 1:00 build/maximum DPS
600 w/fins and paddles
- 75 swim free/25 breaststroke pull
8 x 50's @ 1;30
- shooters = 50m kick underwater (Ok with fins)
200 choice warm down
Thanks Ahelee...were fortunate that we have a couple of VERY supportive newspaper in our area and members who have contacted them on our behalf!
Sunday workout at MAC, Laura and I swam, Coach Laurel on deck.
LCM
15 minute choice warm-up
16 x 50's @ 1:00 (Ok to use fins)
4x the following:
#1 = 50 kick
#2 = 50 drill/swim by 25's
#3 = 15m shooter/underwater kick/35m easy swim
#4 = swim/build
Main #1
3 x 300's @ 4;15 des 1-3
4 x 50's choice/fast @ 1:15
easy 100 swim
Main #2
3 x 200's @ 3:00 (50 free/50 stroke)
4 x 50's choice/fast @ 1:15
easy 100
Main #3
3 x 100's stroke @ 1:45 stroke or IM
4 x 50's choice/fast
easy 100
200 parachute pull
200 pull
warm down
Check out TALL PAUL and BEAUTIFUL LAURA coaching here:
www.eastvalleytribune.com/vid...id=57140036001
EVERY team ought to consider doing this type of thing in their area...
Congratulations Paul & Laura Smith who are building the masters club in Mesa!
