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)
Wednesday at MAC
SCY
15 minute choice warm-up
4 x 75's @ :20 rest (25 swim/25 drill/25 kick)
Main #1
4 x 50's @ :40
1 x 50 @ 1:00
4 x 75's @ 1:00
1 x 50 @ 1:00
4 x 100's @ 1:20
Main #2
same as above but add 5 seconds to the 50's, 75's and 100's and make the first length of each stroke
Main #3 same as above but add another 5 second and make the last length kick
Wednesday at MAC
SCY
Middle Distance group/animal lane
Main
16 x 100's @ 1:20 every 4th fast
12 x 50's @ :50 - 2 swim/1 fast kick
8 x 100's @ 1:20 - odds free/evens fast stoke or IM
4 x 200's best average @ 2:20
Sprint Group
16 x 50's @ :50 every 4th at 200 race pace
12 x 100's @ 1:30 every 3rd fast (stroke or IM option)
8 x 50's @ 1:00 1 swim/1 fast kick
4 x 100's best average @ fastest interval w/first length stroke
Saturday at Kino
following a very heavy training week we did this
SCY
10 minute choice warm-up
10 x the following (continuous, fartlek fins OK but not on entire set)
100 choice kick w/board
50 flutter or fly kick on back without board
2:00 minute break
10x (continuous, fartlek)
100 free swim
5 deck pullouts
50 non-free swim
10 streamline bobs (drop to bottom of pull and push off hard and out of the water in streamline)
10 x 50's (desc. 1-5 in each)
- odd's free @ :45
- evens non-free @ 1:00
Saturday at MAC
SCY
10 minute choice warm-up
4 rounds of the following:
8 x 25's @ :30 strong
100 fast kick @ 2:00
2 x 50's @ 1:00 recovery
200 fast
300 hypoxic/or snorkel pull
Rd 1 fly*, rd 2 back, rd 3 ***, rd 4 free
- adapt the 200 fly as needed by alternating 25's, 50's or the 100's fly/free
Sweet sweet set. What happens if you fail within the last 4 X 100 @ 1:00 interval?
our SOP; count "one banana, two banana" and get moving till your done!
Saturday at MAC
SCY
10 minute choice warm-up
The "Dirty Dozen"
12 x 125's @ 2:00
- 100 free/25 stroke
12 x 100's
3 @ 1:15 free
1 @ 2:00 stroke or IM
12 x 75's kick @ 1:30 (with or without fins)
- 50 smooth/25 fast
12 x 50's w/fins
3 @ :35
1 @ 1:00
12 x 25's "shooters" @ :45
Sunday at MAC
SCY
Welcome Tom from Austin who was in town visiting us!
10 minute choice warm-up, following our "dirty dozen" session on Saturday we went with the 1/2 dozen today!
6 x 200's
2x times through the following:
#1 free @ 2:20 (I always list our fastest base, we have 5 or 10 seconds increases in interval time for other lanes)
#2 stroke or IM @ 2:40
#3 kick @ 3:00
1:00 minute break
1 x 600 w/ fins, paddles and snorkels (progress by 200's....first 200 at mile pace, second at 100 pace, 3rd at 500 pace)
6 x 100's same sequence and base as above (free @ 1:10, stroke or IM @ 1:20, kick @ 1:30
1 x 400 (descend by 100's)
- freestylers use fins, paddles and snorkels
- IMer's or stroke specialists fins and paddles
6 x 50's same sequence and base as above (free @ :35, stroke @ :40, kick @ :45)
1 x 200 choice for time
6 x 25's same sequence and base as above
1 x 100 choice for time
500 warm down
Wednesday at Kino
SCY
Welcome to town Jody Smith!!
15 minute choice warm-up
4 x 75's @ 1:30 (25 drill, 25 build, 25 kick)
4 x 50's @ :50 (25 drill, 25 build)
4 x 25's @ :20 fast
Main #1
16 x 100's
- odd's @ 1:05
- evens @ 1:15
rest 1:00
Main #2
8 x 100's @ 1:15 stroke/IM (if interval is to fast add as many 25's of stroke to the 100 as you need to make it...for example one swimmer went 25 fly/75 free)
rest 1:00
4 x 100's @ 1:40 fast kick (fins optional)
10 x 25's w/fins shooters
