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)
Fast Friday at MAC
SCY
10 minute choice warm-up
8 x 75's @ 1:30 (50 cruise/technique focus, R:10 25 build to 90%)
easy 50 kick
4 x 50's @ 3:00 best average
600 pull every 4th link back or ***
easy 50 kick
2 x 100's @ 5:00 FAST
8 x 50's @ R:30 25 scull/25 easy kick (we stopped after 6 and offered a get out swim to 8 people...."simple majority" rules = if 5 make their time were done...5 people made it so stopped)
2 x 50's FAST @ 3:00
400 pull every 4th link back or ***
easy 50 kick
1 x 100 FAST
warm down
Wednesday at MAC
SCY
15 minute choice warm-up
8 x 75's @ 1:15 (25 drill/25 swim/25 kick)
- option A do two cycles of IM order
Main
4 x the following:
4 x 100's @ 1:30, 1:40 or 1:50
1 x 200IM or stroke on 3:30
* Each round take 5 seconds of the interval for the 100's
8 x 50's kick @ 1:00
odds easy/evens fast
Wednesday at MAC
SCY
15 minute choice warm-up
2 workout options
#1 18 x 200's
- odds IM, stroke or kick @ 3:00
- evens free @ 2:30
#2 18 x 200's free
- 1 thru 14 @ 3:00
- 15-18 @ 2:45
* there were two different groups within these groups, these were the fastest of each.
Fast Friday & Big Friday workouts at MAC today
SCY
I coached the "Big Friday" group:
15 minute choice warm-up
100 for time @ 1:30
directly into 15 minute swim alternating 1 length fly-3 free
broken 200 kick for time (r:10 at each 50)
directly into 10 minutes swim 7 lengths free/1 length back
30 x 25's @ :30 (very fast w/no breath to 15m, easy to wall) in blocks of ten
rd #1 fly
rd #2 free
rd #3 alternate fly/free
5 minute easy kick
4 swimmers given 50 get out swim's for the team, 3 out of 4 had to make goal time...all 4 did
100's drop out set:
1 x 100 swim @ 1:05
1 x 50 kick @ 1:30
2 x 100's @ 1:05
1 x 50 kick @ 1:30
Continue progression until you miss the swim interval, add 5 seconds on the next round and continue. Goal is to sustain the pattern on the fastest possible interval for 40 minutes.
I like it, Paul. I might try it next time I work out on my own. How many on the 1:05 did your fastest swimmers make?
Wed at MAC
Test set day
SCY
15 minutes choice warm-up
3 x (4 x 50's)
- swim #1-#3 @ :40, kick #4 @ 1:20
3 x (4 x 25's)
- swim #1-#3 @ :20, kick #4 @ :40
100's drop out set:
1 x 100 swim @ 1:05
1 x 50 kick @ 1:30
2 x 100's @ 1:05
1 x 50 kick @ 1:30
Continue progression until you miss the swim interval, add 5 seconds on the next round and continue. Goal is to sustain the pattern on the fastest possible interval for 40 minutes.
- option "A" for stroke/IM specialists was to add 10 seconds for round 6 and swim as much of the 100 as stroke and make the interval. For example one of our backstrokers made it to 5 x 100's free @ 1:05 then switched to backstroke and went 6 x 100's @ 1:15. One of our breastrokers went to 1:40 and went 75 ***/25 free....
Kirk, we had 2 other people make the intervals besides Kelly who switched to backstroke on the 1:15 for that final round of 6.
Saturday at MAC
SCY
10 minute choice warm-up
8 x 50's @ 1:00 Desc. 1-4, 5-8 choice of strokes
Main #1 Freestyle round
4 x 100's @ 1:20 Desc.1-4
1 x 200 fast @ 3:00
4 x 50's power kick @ 1:30
1 x 400 pull w/fins, paddles @ snorkel
1:00 rest
Main #2 stroke round
4 x 100's @ 1:30 Desc. 1-4 (all secondary stroke, if you could only make 2 or 3 lengths on this interval then switch to free if needed that works as well)
1 x 200IM fast
4 x 50's fast kick (all secondary stroke)
1 x 400 same as above or IM (25 drill/25 swim)
1:00 rest
Main #3 free round
4 x 50"s @ :40
1 x 100 fast @ 1:30
4 x 50's power kick
1 x 200 pull with fins, paddles @ snorkel
1:00 rest
Main #4 stroke round
same as above with longer rest intervals
Wed & MAC
SCY
Test Set day
5 minute choice warm-up
20 x 25's @ :20
Main #1
1 x 100 @ 1:20 free build
1 x 75 @ 1:00 strong (25 fly, 25 free, 25 underwater..use flip turns not open turns...if can't make 25 underwater surface and swim easy to wall with as few breaths as possible)
1 x 50 @ 1:30 choice recovery
1 x 25 fly fast
1:00 minute rest between each block
Main #2 (same as above)
2 x 100's @ 1:20
2 x 75's @ 1:00
2 x 50's @ 1:20
2 x 25's @ :20
Main #3 (same as above)
3 x 100's @ 1:15
3 x 75's @ 1:00
3 x 50's @ 1:10
4 x 25's @ :25
Main #4
4 x 100's @ 1:15 ("Pepsi Challenge" was to drop to 1:10)
4 x 75's @ 1:00
4 x 50's @ 1:00
8 x 25's @ :30
Wed at MAC
100's drop out set:
1 x 100 swim @ 1:05
1 x 50 kick @ 1:30
2 x 100's @ 1:05
1 x 50 kick @ 1:30
we tried this tuesday in SCM. 4 of us managed to swim the 100's up to 6 of them @1:25 but then time ran out and we swam a 200 cool down after the last 50 kick @1:30
Wednesday at MAC
SCY
15 minute choice warm-up
6 x 75's @ 1:10
- odds 25r/25L/25 build
- evens 25 scull/50 build
Main
300 swim or pull @ 4:00
50 fast swim @ :40
repeat
300 swim or pull @ 4:00
100 @ 1:20 (keep :40 per 50 pace on all of these, stroke if possible)
300
150
300
200
300
250
300
300
