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)
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.
Welcome to my world!
Monday at MAC
SCY
15 minute choice warm-up
4 x 50's swim @ :45
2 x 50's kick (free, no fins) @ 1:15
4 x 25's scull on R:15 (change of scull each length)
4 x 50's swim (no free) @ 1:00
2 x 50's kick (no free, no fins) @ 1:15
4 x 25's scull on R:15 (change of scull each length)
4 x 300's pull w/snorkel @ 1:20, 1:30 or 1:40 base (aerobic, keep heart rate under 130)
4 x 200's IM on R:30
(25 drill/25 kick)
4 x 100's choice warm down
How much does a parachute slow you down? For example, if I normally swim 100 free in 1:10, how much slower would I expect to go with a parachute attached to my whatever-the-parachute-attaches-to?
Friday at MAC
SCY
3 workout groups, Paul & Laura on deck
"D" Group
4 x the following swim
1 x 25, 1 x 50, 1 x 75, 1 x 100
(first 3 rounds on :20 per 25 base, last round non-free @ :25 per 25 base)
2 x the following kick
1 x 25, 1 x 50, 1 x 75 all @ :30 per 25 base
T-30 "Team Pursuit"
Sprint/Middle Distance
3 x the following swim
1 x 25, 1 x 50, 1 x 75, 1 x 100
(first 3 rounds on :25 per 25 base, last round non-free @ :30 per 25 base)
2 x the following kick
1 x 25, 1 x 50, 1 x 75 all @ :30 per 25 base
4 rounds of 4 bungees "pulls"
(3 swimmers per lane, continuous rotation, after "pull" swim fast backstroke back to wall and next swimmer goes)
Rd. #1 = 10 second "hold" (get to point that you feel resistance and hold for 10 second count
Rd. #2 = "blast" and try to reach wall
Rd. #3 = "blast" with fins (coming back to wall is fast kick on back)
Rd. #4 = "blast" with fins and paddles (coming back to wall is fast kick on back)
No idea what Laura's group was doing..looked like a sewing party or tea and crumpets...
Sunday at MAC
15 minute choice warm-up
SCY
9 x 100's Kick (no fins) @ 2:15
(3 x 2 easy/1 fast)
3 x 300's pull w/snorkel @ 1:20, 1:30 or 1:40 per 100 base
8 x 75's kick w/fins (no baord) @ 1:15
(focus on underwater work of walls)
3 x 200's IM w/fins fast @ 2:30, 2:45 or 3:00
7 x 50's "power kick" @ 1:15 (fins optional)
350 easy warm down
Monday at MAC
SCY
15 Minute choice warm-up
Laura and i each had one group
5 x 200's @ R:20
#1 free, #2 kick, #3 IM, #4 kick, #5 choice
20 x 50's @ :45/:50
1 x 1000 or two 500's pull w/fins, paddles and snorkel...every 4th 25 tempo kick
12 x 25's "shooter's" (w/fins) @ :R20
Wednesday at MAC
"D" Group
4 x 75's @ 1:15
1 x 400 strong @ 6:00
4 x 75's @ 1:00
4 x 100's @ 1:25
1 x 400 strong @ 5:20
4 x 100's @ 1:15
Paul:
Did this as one of our main sets this morning. It was an excellent set. Can you post a good meet prep workout or do you even believe in those?
Paul:
Did this as one of our main sets this morning. It was an excellent set. Can you post a good meet prep workout or do you even believe in those?
I could...but would rather talk through it "live" as there are about a million variables based on the info you just gave me (what events have you trained for, what are you racing, is this a shave/taper meet, which day(s) out from the meet, how do you feel in the water right now, etc. etc.)! Text me a good time and we can connect!
Wednesday at MAC
Paul & Laura on deck
SCY
15 minute choice warm-up
"Middle Distance group and a few lonely sprinters"
4 x (6 x 100's)
Rd#1 swim/free @ 1:20/1:25 or 1:30 followed by 50 parachute pull (w paddles & pull buoy at ankles)
Rd#2 odds swim/free @ 1:15 (or 1:20, 1:30), evens stroke/IM on 1:20 (or 1:25, 1:30) followed by 100 parachute pull (w paddles & pull buoy at ankles)
Rd#3 odds free @ 1:10/evens stroke/IM @ 1:20 followed by 200 parachute pull (w paddles & pull buoy at ankles)
Rd#4 odds free @ 1:05/evens stroke/IM on 1:20 followed by 400 parachute pull (w paddles & pull buoy at ankles)
Note: the stroke/IM swims swimmers who couldn't make that interval would swim as many lengths stroke as they could and still make the interval...our sprinters did the 1st 25 fast stroke then 75 free
