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
"D" Group
6 x 400's @ 8:00, descend 1-6 as follows:
#1 straight
#2 broken :30 at the 200
#3 broken :20 at the 100
#4 broken :10 at the 50
#5 straight with fins and paddles
#6 recovery/pull with paddles, buoy and snorkel
15 minute social kick OR finish last round of main set for sprint/stroke group
Sprint/Stroke Group
12 x 50's in blocks of 4 as follows (change of stroke each round)
#1 drill @ 1:10
#2 swim/build @ 1:00
#3 kick @ 1:10
#4 swim/build @ 1:00
2 rounds of variable 25's @ :45
Main = 3 x (2 x 100's) on 5:00 as follows
Rd #1
- 100 from a dive at 80-85%
- 100 broken :30 at the 50 same effort
Rd #2
- 100 from a dive at 85-90%
- 100 broken :20 at the 50 same effort
Rd # 3 with fins and paddles
- 100 all out
- 100 broken :10 at the 50 all out
These workouts really highlight the lameness of sprinters. Not only do the real swimmers do their own workout, they also finish up the sprint set.
I've never done a descend set with the dorkel as the last repeat, very interesting. I like it.
Friday at MAC
SCY
Thank you Skip Kenney & Peter Marshall for the "template" of this workouts main set!
15 minute choice warm-up
10 x 50's @ 1:00
- 25 swim/build..open turn 25 power kick back
10 x 25's @ :20
easy 100
"D" Group
8x the following
1 x 150 choice @ 2:15
1 x 200 choice @ 2:15
Sprint group
8x the following:
1 x 75 choice @ 1:20
1 x 100 @ 1:20 (odds free/evens stroke or IM)
easy 100 kick
8x the following
1 x 25 @ :40
1 x 50 @ :40 (odds free/evens stroke)
Sunday at MAC
LCM
10 minute choice warm-up
800 swim or pull @ 12:00 long and smooth get 400 split
8 x 100's kick @ 2:30 (#4 & #8 fast)
8 x 50's fly @ 1:10 (#4 & #8 fast)
400 swim or pull @ 6:00 (faster than split on 800, get 200 split)
4 x 100's kick @ 2:15
6 x 50's back @ 1:10 (#3 & #6 fast)
200 swim or pull @ 3:00 (faster than 200 split on 400)
2 x 100's kick @ 2:00
4 x 50's *** @ 1:10 (descend 1-4)
1 x 100 fast @ 1:30
1 x 100 kick fast @ 1:45
2 x 50's free fast @ 1:10
These workouts really highlight the lameness of sprinters. Not only do the real swimmers do their own workout, they also finish up the sprint set.
I've never done a descend set with the dorkel as the last repeat, very interesting. I like it.
Bah! I thought that workout was awesome, and have it in my queue. All that D crap just makes us slow.
Paul,
Do you have set "themes" for each workout? Meaning, if you go on certain days, then you know it's going to be a split Distance/Sprint, or everyone does recovery, etc?
Paul,
Do you have set "themes" for each workout? Meaning, if you go on certain days, then you know it's going to be a split Distance/Sprint, or everyone does recovery, etc?
We do...it does change through the seasonal training cycle however...up until we start taper its basically:
M- aerobic with longer swims and easier intervals for everyone
T- speed work all groups (often times broken swims, 3 or 4:1 rest to work ratio)
W- Distance group and sprint/middle distance group...very short rest interval training
Th- "yoga" Thursday...recovery all groups
F- Big Friday/Fast Friday....distance and sprint group (sprinters doing assisted speed work with fins, relays, often times, 10:1 rest to work ratio)
Saturday and Sunday- as big a beat down as our coaching staff can come up with for 90 minutes! But we do have the hangover lanes open at all times!
3 weeks out from final meet of season we "flip" and do more speed work M-W-F and aerobic/recovery T-Th
Monday at MAC
New training cycle begins after LCM season finale over the weekend!
SCY
15 minute choice warm-up
6 x 150's @ 2:15
#1 cruise
#2 first 50 strong
#3 second 50 strong
#4 third 50 strong
#5 150 strong
#6 cruise
6 x 50's kick @ 1:00
6 x 300's @ 4:00 pull w/snorkel
3 x (4 x 25's) @ :30
- IM order each block of
- Round #1 drill, #2 swim, #3 kick
Wednesday at MAC
SCY
Welcome Evan from Chicago who joined our "D" group today!
15 minute choice warm-up
"D" Group 5x the following:
2 x 200's @ 3:00 cruise
1 x 400 @ 5:00 fast
* descend the 400's 1-5
2-300 easy kick/warm down
Middle Distance/stroke:
4 x 50's @ 1:00 kick
4 x 50's @ 1:10 drill
4 x 50's @ 1:00 swim
* IM order or at least two of each non-free
5 x the following:
2 x 100's @ 1:30
1 x 200 @ 2:30 (or 3:00 stroke or IM)
* descend 200's 1-5
5x the following all kick:
2 x 25's @ :40
1 x 50 @ :50
Sprint Group 5x the following:
2 x 50's @ 1:00 cruise
1 x 100 @ 2:00 fast
descend 100's 1-5
5x the following all kick:
2 x 25's @ :40
1 x 50 @ :50
