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 workouts at Kino-Mac
LCM
15 minute warm-up
8 x 50's @ 1:00 build
* option to do reverse IM order
Main #1
2x (4 x 25's @ :40 variable (easy-fast/fast-easy/all easy/all fast)
* stroke option as well
200 (25 scull/50 swim/25 kick)
4 x 50's @ 3:00 best average from a dive
300 hypoxic pull
Main #2
8 x 25's @ :30 w/fins (shooter/underwater kick to 15m/easy swim to 25)
200 (25 scull/50 swim/25 kick)
2 x 100's @ 4:00 fast w/fins and paddles
300 choice warm down
Thanks Dennis Baker for sharing this main set, we adjusted slightly (offering a stroke/IM option) and "inflicted" it on our team today!
LCM
15 minute choice warm-up
16 x 50's
- 4 @ 1:00 build
- 4 @ 1:20 reverse IM order (kick 15m underwater on push off)
- 4 @ 1:00 10 breaths or less per length
- 4 @ :20 rest kick
14 x 150's
- 4 x 150's @ 3:00 @ 200 race pace + 1 recovery
- 3 x 150's @ 2:45 @ 200 race pace + 1 recovery or IM rotation @ 3:00
- 2 x 150's @ 2:30 " " " or stroke @ 3:00
- 1 x 150 @ 2:15 choice of stroke
800 pull build by 200's
Thanks Dennis Baker for sharing this main set, we adjusted slightly (offering a stroke/IM option) and "inflicted" it on our team today!
LCM
15 minute choice warm-up
16 x 50's
- 4 @ 1:00 build
- 4 @ 1:20 reverse IM order (kick 15m underwater on push off)
- 4 @ 1:00 10 breaths or less per length
- 4 @ :20 rest kick
14 x 150's
- 5 x 150's @ 3:00 (4 @ 200 race pace + 1 recovery)
- 4 x 150's @ 2:45 (3 @ 200 race pace + 1 recovery) or IM rotation @ 3:00
- 3 x 150's @ 2:30 (2 " " ) or stroke @ 3:00
- 2 x 150 @ 2:15 (1 at race pace/1 recovery) choice of stroke
800 pull build by 200's
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!
Thanks, Paul! Did this one today. :)
I'm jealous of your Posse. I love having fast folks to swim with.
Friday at MAC, Paul & Laura on deck
SCY
Group 1 Main
4 x 500's
- done in IM order (#1 fly, #2 back, etc.)
as follows:
4 x 25's @ :40
- odds drill, evens swim
2 x 50's @ 1:00 build to 90%
1 x 100 kick @ 2:00 fast
1 x 200 free @ 4:00 pull/hypoxic
Group 2 (Distance) Main
4000 TT as follows:
4x the following based on 2.4 mile pace
200 above race pace ri :15
800 at race pace ri :15 (sight every other 100)
Swam the Sunday workout at MAC with Coach Laurel on deck.
10 minute choice warm-up
4 x 100's @ 1:30 50 stroke/50 free
4 x 75's kick w/board (25 held in tombstone/25 regular/25 tombstone-fast)
4 x 50's @ :45 build
Main #1
4 x 25's @ :30 (1-2 breaths max)
1 x 200 @ 2:30 negative split
4 x 150's @ 2:15 best average
Main #2
4 x 25's as above
1 x 400 @ 5:00 negative split
6 x 100's @ 1:30 best average (stroke)
Main #3
4 x 25's as above
1 x 600 @ 8:00 negative split
8 x 50's @ :45 best average
100 easy
100 fast from a dive
Saturday workout at MAC with Coach Jon on deck
10 minute choice warm-up
Main 6x 500's
Group "A" as follows:
- 500 pull
- 4 x 125's @ 2:10 (build to the 75, then 50 fast)
- 2x (2 x 75's fast @ 2:30, 1 x 25 underwater @ :30, 2 x 50 fast @ 1:30)
- 2 x 250's pull @ 3:30
- 10 x 50's kick @ 1:10
"D" group descending 1-3, 4-6 @ 1:10, 1:20 or 1:30 base
Sunday at Kino w/ Coach Laurel on deck
10 minute WU
5 x 200's @ 3:00
#1 swim
#2 50 kick/150 swim
#3 100 kick/100 swim
#4 150 kick/50 swim
#5 200 kick
6 x 100 IM's @ 1:40
- odds IM order (25 drill/25 swim)
- evens reverse IM order (25 drill/25 swim)
"D" group
2 x 400's, 2 x 300's, 2 x 200's, 2 x 100's @ 1:20 base
"A" group
8 x 75's best average @ 1:00
easy 100
6 x 75's best average @ 1:10
easy 100
4 x 75's best average @ 1:20
Team swim fast 100 from the blocks
Wednesday a MAC
15 minute WU
4 x 50's @ 1:10 descend 1-4
2 rounds of variables 1 on :40, 1 @ :30
4 x 50's @ :45
200 easy pull
10 x 100's start out on a base interval that you can barely make, when you miss go to the next and try to hold: 1:10, 1:20, 1:30, 1:40, 1:50, 2:00
200 easy kick
10 x 50's start on same base as 100's, option to add :10 and go stroke
400 swim, 200 kick or 150 of each as warm down
Distance "Hell Week" continues at MAC
Main
800 @ 1:20, 1:30 or 1:40 base
1 x 100 @ 1:10, 1:20, 1:30
600
2 x 100s
400
3 x 100's
200
4 x 100's
100
5 x 100's
5 minute easy kick
16 x 25's @ :30 (fast/no breather to 15m, easy to wall)
Rest of team did lots of drills and extended warm-up into
10 x 50's best average @ 3:00
