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)
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
Paul,
Once again we were struggling yesterday to write a Fast Friday workout. Once again I found something in your posts here that looked interesting. Once again I got my sorry *** kicked by it.
Once again, thanks for posting.
I modified the March 16 workout for my group (just one hour in a meter pool).
It was great. I did it later in the day by myself. I like looking at your workouts for interesting ideas. I like variety in my workouts and always try to vary workouts when I coach. Thanks for posting and for being innovative.
OK...how pathetic that I have't logged anything in 3 months! Amazing what taking over an entire club (age group and masters with close to 400 swimmers an 6 coaches) does to your spare time!!
So...we have been doing some VERY cool training at MAC...integrating our "competitive" masters swimmers in with the senior age group swimmers. The dynamic has been exactly what I had hoped it would, the bar raised for everyone and a LOT of fun. This morning before heading down to Tucson for the kids meet we had this workout:
LCM
300 choice warm-up
8 x 100's IM (reverse order) @ 2:00
8 x 50's kick IM order or 1/2 free, 1/2 secondary stroke on 1:20
8 x 25's @ :30 (2 x cycles of variables)
Main #1
4 x 100's @ 3:00 best average
8 x 50's free @ 1:00 (max of 2 breaths per length)
8 x 25's kick @ :40 (odds power kick, evens SDK on back)
Main #2
4 x 50's @ 2:00 best average
8 x 25's free @ :40 no breath
Main #3
200 for time
Wednesday at Kino, Laura and I on deck running 3 workout groups.
I had the distance group go a 4500 yd and my "competition" group of masters went the following:
SCY
15 minute choice warm-up
8 x 100's @ 1:40 choice swim
4 x 50's @ 1:10 fast kick
6 x 100's @ 1:30 choice swim, desc 1-3, 4-6..emphasis on turn initiation (getting tired of seeing "workout" turns)
6 x 50's @ 1:00 SDK on back (15m underwater was the goal, no fins)
8 x 100's @ 1:20 choice swim
4 x 50's @ :50 "power kick" (no fins)
6 x 100's @ 1:10 choice swim (optional use of fins & paddles)
4 x 50's @ :40 fast kick w/fins
Wednesday at Kino
SCY
15 minute choice warm-up
10 x 50's @ :45
4x the following:
4 x 100 free (rd 1 @ 1:25, rd 2 @ 1:20, rd 3 @ 1:15, rd 4 @ 1:10)
4 x 25's build (rd 1 fly, rd 2 back, rd 3 ***, rd 4 free) @ :30
1 x 50 kick fast
2 minutes between rounds
800 hypoxic pull
* Note, there were 4 groups this was the fastest lanes. Group 2 started 100's @ 1:30, Group 3 started on 1:45 & group 4 was 10 seconds rest between each...25's were :30, :40 : 50 or 10 seconds rest
Monday at MAC
SCY
15 minute open warm-up
2 x (4 x 50's @ 1:10) 25 scull/25 swim (reverse IM order on the swim)
400 pull (75 free/25 ***)
4 x 100's @ 2:00 back and/or free (25R/245L/25 swim/25 fast kick)
800 (75 cruise free/25 fast stroke-prefer cycling through IM order)
4 x 100's strong @ 1:20/1:30 or 1:40
400 pull hypoxic
8 x 50's fast kick @ 1:30
