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)
When we are "home" in Arizona we split training time between Sun Devil Masters and Brophy, each club has predetermined training days so we can move around depending on what we think we need.
For example Sun Devil typically has 3 workouts 60 minute workouts a day M-F and a 90 minute Saturday morning workout, about half the pool gets a "longer" distance workout and the other half a sprint/middle distance:
Monday = Stroke/IM emphasis
Tuesday = Aerobic interval
Wednesday = Lactate
Thursday = Recovery
Friday = Very hard/fast interval
Saturday = Long and hard, often a "bootcamp" option with dryland mixed in
Today I swam at the noon Sun Devil workout with Simon coaching:
SCY
- Warm up = always 10 minutes of your choice
- Main set
6 x 100's @ 1:20 smooth
200 fast @ 3:00
6 x 50's @ :50 smooth
4 x 25's fast @ 1:00
6 x 100's @ 1:10 smooth
200 fast @ 2:50
6 x 50's @ :40 smooth
4 x 25's fast @ 1:00
Kick
100 easy
50 build
100 easy
50 fast
This coming week we'll be working out in Las Vegas, Santa Clarita & Santa Barbara so we'll see what they throw at us.
As I mentioned above both SDM & Brophy set aside specific days to emphasis different types of training...Laura went to Brophy today which is designated stroke/IM and had lots of "fun" with this one from Coach Rankin!
SCY
Warm Up
4 x 25's fly @ :30
4 x 50's back @ 1:00
4 x 75's *** @ 1:30
4 x 100 IM's @ 2:00
Main set:
9 x 200's @ 3:30
3 x as follows;
2 fast stroke or IM
1 moderate free
200 kick no board/no free
16 x 25's @ :25 (Im order) all fast
Paul,
So what's the pain plan for Wednesday morning at Cactus -- sprinting-oriented or distance-oriented?
I swam this AM and was still feeling Saturday's workout ... good thing Laura did "yoga swimming" this AM.
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:
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)
So I did this workout last Sat. I cheated a bit though, changing the 100 interval to start at 1:25 and end on the 1:15. 1:10 is a really hard interval for me, and I'd just done a bunch of 200's on the 2:20 the day before. Perhaps if I had a Sat. training partner or a coach, I could have found the motivation to do the set as Paul wrote it. I know... excuses, excuses...
Monday's are "Distance Day" with the Santa Barbara Swim Club's masters team who we had the pleasure of working our with this morning.
LCM
Warm Up set #1
300 swim choice
300 swim 50 free/50 back
300 50 cruise/50 build
Warm Up set #2 (10 seconds rest after each)
2 x 50's kick
2 x 100's 50 drill/50 swim
2 x 200's build
Main
800 negative split @ 12:00
4 x 150's descend 1-4 @ 2:20
400 negative split @ 6:00
4 x 100's descend 1-4 @ 1:25
Wednesday is "quality" day at both SDM & Brophy...went across town to workout with coach Rankin at Brophy:
There is an extended "open" warm up from 11:30-11:50
SCY
Warm Up
6 x 150's @ 2:30 last 50 kick
Set 1
4 x 50's @ 1:00 w/less than 6 breaths
4 x 50's @ 1:00 working turn
4 x 50's @ 1:00 working finish
4 x 50's @ 1:00 descend 1-4
Set 2
3x thru the following @ 5:30:
- 200 fast
- 50 to 100 choice recovery
Set 3
5 x 100's pace @ 1:30
Set 4
4 x 50's @ 2:00 fast from a dive
Wednesday is "quality" day at both SDM & Brophy...went across town to workout with coach Rankin at Brophy:
There is an extended "open" warm up from 11:30-11:50
Warm Up
6 x 150's @ 2:30 last 50 kick
Set 1
4 x 50's @ 1:00 w/less than 6 breaths
4 x 50's @ 1:00 working turn
4 x 50's @ 1:00 working finish
4 x 50's @ 1:00 descend 1-4
Set 2
3x thru the following @ 5:30:
- 200 fast
- 50 to 100 choice recovery
Set 3
5 x 100's pace @ 1:30
Set 4
4 x 50's @ 2:00 fast from a dive
My first thought was 'hey, I can do this' then I realized that this was probably LCM :afraid:
My first thought was 'hey, I can do this' then I realized that this was probably LCM :afraid:
Paul, sorry for the confusion....I need to make sure that i always call out the course". This was however SCY...very fast swims with lots of recovery!
