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)
Geek....we had 6 that made it the 1:05/1:15 base (3 guys and 3 girls), plus about 4 others that were either not there, pregnant or injured.
We have about 12-15 that are at the 2nd starting point 1:10/1:20
Geek....we had 6 that made it the 1:05/1:15 base (3 guys and 3 girls), plus about 4 others that were either not there, pregnant or injured.
Did they have sudden onset pregnancy and injury when they saw the intervals?
Did they have sudden onset pregnancy and injury when they saw the intervals?
Seems to be a common ailment on our club!! We train hard geek...but we also always have a workout option that covers the newbie or rec swimmer. We also adapt "on-site'...today I pulled 9 swimmers out of our normal Saturday beat down and did recovery because they were so beat up from last week!
Friday at MAC
SCY
15 minutes choice warm-up
"D" group (1000 free race prep)
* broken 500, r:10 @ the 50 (to the feet till last one)...pace = race pace +5 seconds per 50 ("control" was the emphasis)
* broken 1650, r:10 @ 100 (all to the feet except last 50)...pace = race pace +5 per 100 (last 50 strong)
* broken 1000, r:10 @ 200 (all to the feet except last one)...pace = race pace -5 per 100...this was done with fins and paddles
* 10 minute easy kick with board
Fast Friday group
* 4 x (4 x 25's variables): rounds 1 & 3 swim on :40, rounds 2 & 4 kick @ :45
* 4 x 50's from a dive, one swimmer at a time, 75% effort to the 37.5yd mark then build to full race pace finish (easy 50 after entire lane completes a 50). 100% prep for racing with focus on perfect form, breakouts, streamlines, swimming down the middle of the lane, no breathing in/out of turn.
* 4 x 50's from a dive, max effort off start and for first 15yds...then easy w/perfect technique into a Tennessee turn and return to wall (easy 50 after everyone in lane done completes a 50.
* Put it all together with 2 fast 50's choice of stroke with about 4 minutes between each
Saturday at MAC
10 minute choice warm-up
SCY
12 x 75's @ 1:30
- 25 scull/25 swim/build/25 kick
12 x 25's @ :30 build
- 3 x IM order
Main (inspired by UT set)
4 x 100's free @ 1:10
1 x 50 recover @ 1:10
1 x 400IM @ 5:20
1 x 50 recovery @ 2:00
4 x 100's IM @ 1:20
1 x 50 recovery @ 1:10
1 x 400 swim or pull @ 4:40
1 x 50 @ 2:00
4 x 50's @ :35
1 x 200 stroke or IM @ 2:40
1 x 50 @ 1:10
4 x 50's stroke or IM order @ :40
1 x 50 @ 1:10
1 x 200 @ 2:20
1 x 50 @ 2:00
10 minute kick
warm down
Tuesday at MAC
SCY
15 Minute choice warm-up
4 x 100's @ 2:00
#1 first 25 at 90%, #2 second 25, #3 third 25, #4 4th 25
4 x 75's @ 1:30
#1 first 25 at 90% stroke, #2 second 25, #3 third 25, #4 build entire 75
4 x 50's @ 1:10 kick (build each 25 and descend 1-4)
4 x 25's @ :30 no breather
Main
16 x 50's (odds fast @ about 2:00, evens recovery @ about 1:00)
- First 4 fast swims one swimmer at a time from a dive and finish to the feet...goal time of first 50 split in primary 100 or 200 race)
- Second set of 4 one swimmer at a time from a push to a hand finish....goal time 2nd 50 split on primary 100 event or last 50 split for 200.
Guess its time to get back in the saddle and start posting some post-Nationals workouts!
After 15 minute choice warm-up
IM Progression:
Swim 1 x 25 fly, 2 x back, 3 x ***, 4 x free @ :30
- repeat cycle as kick @ :40
5 x 100's swim
4 @ 2:00 best average (200 race pace)
1 fast from a dive
300 pull w/snorkel
6 x 50's
4 @ 2:00 best average (100 race pace)
2 @ 3:00 fast from a dive
10 minute kick
Wednesday at MAC
LCM
15 minute choice warm-up
8 x 50's @ :50 (descend 1-4, 5-8)
100 easy kick
Main #1
4x the following:
150 strong @ 2:45
50 build @ 1:15
100 fast @ 2:00
Main #2
4x the following
100 strong @ 1:40
50 fast from a dive @ 1:00
50 cruise @ 1:30
Main #3
4x the following @ :50
50 strong from a dive
50 strong from a push
50 strong from a dive
Tuesday at MAC
LCM
15 minute choice warm-up
5 x 100's @ 2:00
25 drill/50 build/25 kick
Main #1
10 x 100's @ 1:40
- 2x (4 easy/1 fast from a dive)
easy 200
Main #2
10 x 50's @ 1:30
- 2x (4 fast from a dive/1 easy from a push)
easy 200 kick
Match races (head to head, one fast 50 for everyone matched up as I saw fit :))
