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
LCM
15 minute choice warm-up
4 x (3 x 25's @ :30)
- #1 non-free
- #2 free
- #3 kick
"D" Group
Main #1
4 x (1 x 50 fast @ :50, 1 x 100 cruise @ 1:40, 1 x 50 fast @ :50)
* no break between rounds (and yes, the fast swims actually do double up going into the second round....the feeble art of deception in swim workout design)
easy 50 kick
Main #2
4 x (1 x 100 fast @ 1:40, 1 x 300 cruise @ 5:00, 1 x 100 fast @ 1:40)
Sprint/Stroke Group
4 x (1 x 50 fast @ 1:00, 1 x 100 cruise @ 2:00, 1 x 50 fast @ 1:00)
easy 50 kick
4 x (1 x 100 cruise @ 2:00, 1 x 50 fast kick @ 1:00, 1 x 100 cruise @ 2:00)
easy 50 choice
4 x ( 2 x 50's @ :50 swim free, 1 x 50 swim stroke or kick @ 1:00)
Monday at MAC
LCM
15 minute choice warm-up
10 x 50's @ 1:00 as follows
#1 fly drill, #2 back drill, #3 back swim, #4 *** drill, #5 & #6 *** swim, #7 free drill, #8-#10 free swim
10 x 50's @ 1:10 as follows
same sequence of strokes as above but all kick
4 x 400's @ 6:00 w/fins, paddles & snorkel...the last 25 of each 100 increase kick tempo
I like the way you frequently incorporate dive work into your workouts. That surely pays off, especially for sprinters like pwb.
Geek...I go back to my post-college swimming coaches thoughts on starts, practice them 2-3x per week all season and two weeks out from taper stop to fully rest your legs...do a couple of starts at the meet and no more.
We also do starts with fins on...
PWB COULD be a great sprinter but isn't mean enough and won't hit the gym and put some meat on!!
He also doesn't whine or complain enough.
Not nearly enough for a high maintenance sprinter!
I love that workout, Paul. I think my times would improve if I relocated to AZ and swam with you. I still don't even know how to do a decent forward start. And fins from a dive? Who can resist that except curmudgeonly purists?
the only problem with your sets is that I need a dry erase board as I can't memorize them, that or I will "forget" parts when I start to get tired. Tonight swim lessons for my kids and a light workout dodging open swimmers. Tomorrow I might give that workout a try.... but how do you descend 1-4 with 4 being an IM? even loafing the first 3 that will be challenging.
Print out, dampen the page and put on a kick board!
Remember that the intervals I give is for our "animal lane", there are usually2-3 additional interval options. The descend into a fast 200IM isn't as much about time but ultimately effort and the change in stroke/muscle groups within a set is brutal (for a reason! :))
PWB COULD be a great sprinter but isn't mean enoughGuilty as charged. So nice guys only finish last in sprint events?
and won't hit the gym and put some meat on!!...I'm working my way towards this. This ectomorph's goal is visible muscles within a year!
He also doesn't whine or complain enough.No whining on the yacht, geek, no whining on the yacht.
the only problem with your sets is that I need a dry erase board as I can't memorize them, that or I will "forget" parts when I start to get tired. Tonight swim lessons for my kids and a light workout dodging open swimmers. Tomorrow I might give that workout a try.... but how do you descend 1-4 with 4 being an IM? even loafing the first 3 that will be challenging.
