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)
Option #3 = 1 thru 4 & 6-9 are 100's, #5 & #10 are 200's
Option #4 = 1 thru 4 & 6-9 are 50's, #5 & #10 are 100's
Are both of these options also best average?
I am going to incorporate one of these into my Friday workout this week.
Are both of these options also best average?
I am going to incorporate one of these into my Friday workout this week.
Yes. And in case you hadn't figured it out by now we do a ton of variable speed training. A lot of coaches like to do a stand up 10 x 100's all out...which is fine and certainly has its place. My own preference is to take a set like that a mix the speed elements up a bit....so our swimmers doing option #3 I challenged to swim the 100's averaging a speed that was equal to the second 100 split of their 200 race pace and the 200 to be at 500 race pace.
Wednesday at MAC
SCY
15 minute choice warm-up
"D" Group (Laura coached the other groups)
4 x 1000's swam as follows:
#1 = 50 fast (100 race pace) R:10, 200 10-12 stokes per length breathing every 3, 4 or 5 R:10, 100 fast (at 200 race pace) R:10, repeat 200 R:10, 200 fast (at 500 race pace) R:10, 50 fast
#2 = same as above but revers the fast and recovery efforts (the fast 200's are all at 500 race pace)
#3 = broken :10 at each 100....descend 1-5 & 6-10 starting at 1000 pace and dropping to 200 race pace on #5 & #10
#4 = 1000 fast/negative split w/fins and paddles
(Note, we had some IM'ers join us for this and did all the fast swims @ 1-3 stroke, IM and some kicking)
Awesome set. I like it.
I don't think I could come anywhere close to swimming #3 as written. If I started out at 1000 pace I'd probably be stuck there, or possibly even get slower. No way I could descend down to 200 pace with so little rest. How did your swimmers do on that one?
Everyone failed...which was sort of the point! The question was when, where and how...I call these "character building" sets and my swimmers have far more "colorful" descriptions! Bottom line is learning control, learning how to deal with fatigue and finding out if you can do better the next time!
It's a good mind game. You tell everyone to descend down to 200 pace they are going to start out slow. Tell them the first one should be 1000 pace and they start out much faster!
sorry! Once I seem to get into a distance pace, it's hard for me to change it !
Old - fat dog & the new trick .
All I can say is you'd either love or hate our team....no middle ground. We (as coaches) simply don't "tolerate" old dog mindsets....everything is about speed, we train all 5 strokes (#5 = underwater kicking) and teach people to learn to love kicking!
Awesome set. I like it.
I don't think I could come anywhere close to swimming #3 as written. If I started out at 1000 pace I'd probably be stuck there, or possibly even get slower. No way I could descend down to 200 pace with so little rest. How did your swimmers do on that one?
Main = 4 options on 10 fast swims @ 3:00
Option #1 = 200's best average
Option #2 = 100's best average
Option #3 = 1 thru 4 & 6-9 are 100's, #5 & #10 are 200's
Option #4 = 1 thru 4 & 6-9 are 50's, #5 & #10 are 100's
Thanks Paul for the great ideas! If I lived in Mesa, I'd probably have to swim with you full time. :) For now...I'll just have to make the occasional road trip for a meet weekend every year or so to enjoy the nice weather down there! :)
I did "Option #3" sort of:
Got the following set from one of Paul Smith's workouts the other week (very slight modification):
3 x 100 Free AFAP @ 3:00
1 x 200 Free AFAP @ 3:00
repeat :)
Round 1 (1:03, 1:01, :59,...2:07)
Round 2 (1:02, 1:02, 1:00,...2:06)
Felt pretty good with this set, and the hardest part was the 1st 100 on the 2nd round, coming off a "short" amount of rest and still having to go fast.
I didn't like sitting around on the 3:00 interval, especially with the vultures out there eyeing my lanespace and asking if I'm going to swim. One of the hazards of trying to workout during lap swim. :bitching:
Pablo Diablo:
Want to report that I've done three of your main sets in the past week with some fellow teammates. I've never heard such an endless list of four letter words directed my way. To me, that means the workouts are great!
