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)
Friday at MAC
LCM
"D" group 5:30am start today w/masters and senior kids
10 minute choice warm-up
6 x 50's swim @ :45
4 x 50's kick @ R:20
2 x 50's drill/swim by 25's @ R:20
Main #1
4 x 100's @ 1:15
1 x 400 @ 6:00
4 x 100's @ 1:20
1 x 400 @ 6:00
4 x 100's @ 1:25
1 x 400 @ 6:00
4 x 100's @ 1:30
1 x 400 @ 6:00
* Goal was to maintain same pace on all the 100's and descend the 400's 1-4
...Good thing I came yesterday!
Seriously, though, I've bookmarked this and will attempt this next week solo, albeit in SCM with those 100 intervals!
Friday at MAC
LCM
"D" group 5:30am start today w/masters and senior kids
10 minute choice warm-up
6 x 50's swim @ :45
4 x 50's kick @ R:20
2 x 50's drill/swim by 25's @ R:20
Main #1
4 x 100's @ 1:15
1 x 400 @ 6:00
4 x 100's @ 1:20
1 x 400 @ 6:00
4 x 100's @ 1:25
1 x 400 @ 6:00
4 x 100's @ 1:30
1 x 400 @ 6:00
* Goal was to maintain same pace on all the 100's and descend the 400's 1-4
Main #2
6 x 50's @ :40
1 x 200 @ 3:00
6 x 50's @ :45
1 x 200 @ 3:00
6 x 50's @ :50
1 x 200 @ 3:00
6 x 50's @ :55
1 x 200 for time from a dive
* Goal was to maintian same pace on all the 50's and descend the 200's 1-4
At this point it was 7:15am and after the hell week we put in basically everyone was toast and we didn't make it to round 3 (4 x 8 x 25's + 100 all kick)
And yes...there was a sprint group doing LC with me and Laura had a large group of masters doing her SC workout....another 5 ring circus wit the Smiths!
This was a great set!
I missed the 10 min w/u, and didn't quite finish, but still got in 5600m.
Great workouts Paul, and nice to have some options. I didn't even know what else was going on, barely had a chance to chat with the others in my lane. Oh, and my lane did slower intervals...there were almost tears when we heard these above :afraid:
Tuesday at MAC
SCY
15 minute choice warm-up
4 x 150's @ 2:30 (IM order on the middle 50's or at least 1 none free)
- 50 easy/50 build to about 80%/50 long and smooth
easy 50 kick
4 x 100's @ 2:00 descend 1-4
easy 50 kick
Broken 200 from a dive: 10 seconds rest at each 50
easy 100
Fast 100 from a dive
easy 100
Fast 50 from a dive
easy 100
Repeat above cycle w/fins and paddles
300 kick
Out of curiosity, why do you run SCY in the Summer? Do you have to do this to accommodate the public or something?
Yes. The city programs run for 7 weeks during the summer so we only run long course in the mornings during the week and for our Saturday and Sunday workouts.
We also rotate training during the week, we don't train any of our swimmers more than 4 workouts per week LC...
I just want to know if the sprinters really swam 800s straight.
Fort...I'd never do that to a sprinter! Laura coached that group today and I didn't get her workout so only posted the "D" group!
