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 MAC workout this morning, changed a workout posted here last year to stroke from free
Main set
1 x 300 pull @ 4:00
3 x 100's IM or stroke @ 1:45 desc 1-3
1 x 200 pull @ 2:40
2 x 150's IM or stroke @ 2:30 fast
1 x 100 pull @ 1:20
3 x 200's IM or stroke @ 3:00 desc 1-3
easy 100
Broken 200 fast
100 swim r:15
50 kick r:15
25 kick r:15
25 kick r:15
Wednesday at MAC
Main #1
4 x 100's @ 4:00 all fast
- option for "D" group was to swim the max yardage they could make in less than 4:00 on the first 3 then do the 100
pull 300 easy
Main #2
4 x 50's @ 3:00 all fast
- same option for "D" group as above
Recovery workout today at Kino
15 minute choice warm-up
10 x 50's cruise/choice of stroke @ :10 sec rest
25-50-75-100-200-100-75-50-25 @ :30 sec rest
- first 25 of each distance kick, the 200 is non-free
600 pull breathing no more than 2-3 per length
-repeat ladder from above with first 5 scull and the 200 alternate kick/swim by 25's
10 x 50's cruise @ :10 rest interval
Coached the Monday workout at MAC
15 minute open warm-up
SCY
6x
1 x 100 swim r:20
1 x 50 kick r:20
1 x 25 drill r:20
400 pull/2-3 breaths per length
6x
1 x 75 swim/IM rotation r;20
1 x 50 kick/odds dolphin on back r:20
1 x 25 underwater r;20
400 pull/every 4th length stroke
Tuesday at MAC
SCY
Main #1
8 x 100's @ 2:00 (build to 90% at 75, r:10, fast 25 stroke)
Main #2
2 x 200's "cruise" @ 3:00
4 x 50's build and descend to 200 race pace @ 1:10 (IM order or stroke)
100 easy kick
Main #2
2 x 200's @ 4:00 fast
8 x 25's cruise @ :30 no breathers
easy 50
8 x 25's @ 1:00 kick w/chute
Quality day at MAC
SCY
"sprint/stroke group"
Main #1
4 x 50's @ 1:10 desc 1-4 (25 stroke or kick 25 free)
4 x 25's variables @ :40
4 x 50's @ :50 desc 1-4
4 x variables @ :30
Main #2
200 fast broken :20 at the 75, 125 & 175
400 hypoxic pull
2 x 100's fast @ 4:00
#1 straight
#2 broken :20 at the 75
300 easy kick
2 x 50's fast @ 3:00
#1 straight
#2 r:10 at the 25
100 easy
4 x 25's fast kick @ 1:00
- all fast swims from a dive
"D" group
6 x 500's
#1 250 cruise/250 at 500 race pace
#2 5 x 100's @ 1:15
#3 250 at 500 race pace/250 cruise
#4 10 x 50's @ :40
#5 1 x 500 with fins & paddles, 75 cruise/25 fast (kick driven)
#6 20 x 25's @ :30 w/fins and paddles fast/no breath to 15yds, easy to wall
Wednesday at MAC
SCY
Distance group
8 x 100's @ r:15
- odds stroke or swim/drill by 25's
- evens choice
Main
800 negative split @ 1:30/1:40 or 1:50 base
400 cruise @ same base
4 x 25's fast @ :30
600 negative split @ same base
4 x 100's descend 1-4 on same base
4 x 50's fast @ :35/:40 or :45
* stroke option for a few of our folks was turning the 400 into IM, the 25's IM order, the 100's IM and the 50's fly
Tuesday at MAC
15 minute warm-up
8 x 50's @ 1:10 IM order (25 drill/25 swim) OR 10 free @ :50
10 minute easy kick
8 x 100's @ 2:00 (odds IM/evens stroke) OR 10 x 100's @ 1:40
easy 50
8 x 25's fast kick r:10
1 x 400IM r:30 + 4 x 50's IM order @ 1:00 OR 1 x 400 free pull + 4 x 100's @ 1:30
Swam the morning workout with Greenwood Athletic Club, Coach Nick on deck.
SCM
400 warm up
9 x 50's @ 1:00 (3 kick, 3 drill, 3 swim)
4 x the following:
4 x 25's @ :30 desc 1-4 (round 1 fly, rd 2 back, etc)
2 x 50's free @ :50 build
1 x 100 IM @ 1:50 fast
4x the following (all with fins, all @ :50)
1 x 50 kick on back
1 x 50 swim/cruise
1 x 50 swim fast
What is coach Nick's last name?
