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)
Former Member
Dug deep in here for an IM set for last night. Found one and really enjoyed it, thanks.
Now to see if I can find one for Mid distance!
Fort, come on out! found a nice little place for you not far from the pool (single family, 5 bedroom, 3 bath, 3000 sq ft, pool, $179,900!): www.trulia.com/.../3051865105-10532-E-Carmel-Ave-Mesa-AZ-85208
2trax, sorry....today (Wednesday is middle-distance/distance!)
LCM
Main
2 x 400's R:10
#1 50 swim/build, 25 easy, 25 fast kick
#2 50 free build, 25 choice easy, 25 fast stroke
4 x 200's descend 1-4 @ 3:00
#4 was IM or alternate 50 non-free/50 free
8 x 100's best average @ 1:20
16 x 50's
- odd's @ :40
- evens @ :50
Thursday at MAC
Recovery day!!
SCY
15 minute choice warm-up
400 - continuous done as:
- swim 25 free/25 back (rudder drill*)
* rudder drill = using a kick board in place of a pull buoy
10 x 50's
- 25 scull*/25 underwater
* 5 different sculls done twice: front, back, V, torpedo, reverse torpedo
400 - continuous done as follows
- with snorkel, paddles & pull buoy held between ankles
- 25 front scull/75 swim
20 x 25's - 4 x the following (the drill, swim & kicks preferably done IM order):
#1 drill
#2 swim
#3 kick
#4 underwater
#5 underwater
400 choice warm-down
What are torpedo and reverse torpedo sculls?
Not an easy thing to find a video of, but this will suffice:
www.facebook.com/profile.php
We call it "reverse" when you do the same movement but lay on your stomach not on your back.
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! :))
In my prime I could make the animal lane, but I am now a domesticated house pet. I have altered or modified everything to my intervals. It works out well when you guys are going meters (and I still have to modify).
Thursday at MAC
LCM
15 minute choice warm-up
800 negative split (3rd person send off)
8 x 50's stoke @ 1:00
2 x 400's @ 6:00
8 x 50's kick @ 1:10
4 x 200's @ 2:45 best average
I did this set today and liked it. I did each of the last 50s in the sequence fast, to get 4 fast 50s one of each stroke.
Do your sprinters swim the workout you posted today? 800 negative split?!
Fort, only a few of our sprinters did this today...most went the route of starting with a 400, then 2 x 200's, then 4 x 100's...all of that was done more aerobic/recovery with lots of rest and the emphasis was put on the 50's swim and kick.
Friday at MAC
LCM
Thanks Nick Brunelli for the main set on this one!
15 minute choice warm-up
4 x 100's @ 2:00
25 build/swim, 50 cruise/25 fast kick
4 x 75's @ 1:30
50 build/swim, 25 cruise
4 x 50's @ 1:00 variables
4 x 25's @ :30 recovery
Main = 6x the following
- 50 from a dive at 100 race pace breathing every 4 @ 1:10
- 50 from a dive all out no breather @ 1:10
- 100 recovery @ 2:00
