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)
Thursday at MAC
SCY
Recover day....Paul on deck
15 minute choice warm-up (we now have bands available so our swimmers are doing more stretching and actual "warming up" on deck!)
16 x 50's @ R:20
4 rounds of 4 IM order...drill down stroke, easy free back
16 x 25's kick @ @:20
4 rounds of IM order
400 swim with Tennessee turns (choice of strokes)
16 x 25's @ R:20
4 rounds of #1 scull, #2 swim, #3 kick, #4 swim
Final set a choice of (all were pulling w/snorkel):
16 x 50's @ :45 or :50
8 x 100's @ 1:30, 1:40 or 1:50
1 x 800
Wednesday at MAC
SCY
15 minute choice warm-up
4 x 50's @ :40 or :45
4 x 25's kick @ :30
4 x 50's @ :40 or :45
"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
Excellent set! Thanks. I did it today. Although on the last 4, I did 2 on 1:15 and 2 on 1:20.
Monday (Halloween) at MAC
Paul & Laura on deck
SCY
15 minute choice warm-up
Paul's Group
- 50 kick, 100 free swim, 200IM drill, 300 pull
- 50 kick, 100 free swim, 200IM swim
- 50 kick, 100 free swim
- 50 kick
(all on R:20)
10 x 50's
4 @ :50
3 @ :45
2 @ :40
1 @ :35
10 minute kick
300 pull w/snorkel
* Through out the above workout swimmers in groups of 3's were pulled out and did 4 "laps" through a circuit:
- climb out of pool and spring down the deck to diving well...dive in and sprint to 3m board and climb rope attached...drop off and sprint to opposite wall climb out and sprint down deck to your lane...dive in and fast kick underwater and repeat
* 10 minutes before the end of workout broke groups up into 3 replay teams of 8 and did:
- Pumpkin Relay: each person sprints a 25 with a pumpkin, only rule is you can't touch it with your hands
- Witches relay: don a witches hat and straddle a noodle and sprint a 25, exchange outfit with next swimmer and repeat
Tuesday at MAC
Paul & Laura on deck
SCY
15 minute choice warm-up
Paul's group
2 x (4 x 100's)
- round #1 25scull/25swim/25drill/25swim @ R:20
- round #2 swim descend 1-4 @ 1:30 (to about 500 race pace)
3 x (4 x 50's)
- round #1 kick @ 1:00
- round #2 swim IM order @ :50
- round #3 swim w/fins @ :40 best average
4 x (4 x 75's @ 1:30)
- Round #1 = #1 first 25 at 100 race pace/50 cruise, #2 second 25, #3 third 25, #4 all fast at 200 race pace
- Round #2 same as above but stroke option
- Round #3 same as Rd#1 w/fins goal to swim above 100 race pace on fast 25's and last 75
- Round #4 same as Rd.#2 w/fins....except last 75 all out is now a 100 for time w/fins with goal faster than 100 seasonal goal time
Wednesday at MAC
Paul & Laura on deck
SCY
15 minute choice warm-up
Paul's groups (Laura had a middle distance free workout)
4 x (3 x 100's, 1 x 200) as follows:
Rd. #1 100's fly on 1:20, 200 free swim or pull on 2:40
Rd. #2 100's back @ 1:20, 200 same
Rd. #3 100's *** @ 1:30, 200 same
Rd. #4 100's free @ 1:10, 200 same
* Sprinters did 50's instead of 100's
easy 100 kick
8 x 50's @ R:20 w chutes or buckets (25 stroke/25 free)
8 x 25's @ R:20 "shooters" (fast kick underwater w/fins and no breath)
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
Paul:
I incorporated this set into my workout today, at the beginning and at the end stroke/IM on the same interval. I was impressed with its difficulty, nice little mini set.
Sunday at MAC
10 minute choice warm-up
1000 as follows:
10 cycles non-stop of 25 scull/50 swim/25 kick
8 x 25's @ R:15
2 x (4 x 25's IM order drill)
8 x 50's kick @ 1:00
(2 rounds of IM order)
8 x 100's swim @ 1:40
(2 rounds of IM order or 100IM's)
400 (power kick off each wall w/fins)
8 x 100's @ 1:10 w/fins and paddles
8 x 50's kick w/fins @ 1:10
(all fly kick on back/10-15 yds of each wall underwater)
8 x 25's underwater @ R:20
(5 fly kicks/flutter kick to wall)
Monday at MAC
(Note: we changed our weekly training cycle for the holiday week so increased intensity today from A2 to EN1 and will go recovery on Wednesday instead of Thursday which will now be a two hour grinder!)
And then what about Friday, the day after Thanksgiving...isn't that supposed to be the really hard one. We always used to call that day the "Turkey Day Massacre" back in the age group program. We had a 2.5 hours practice, and did 100 x 100s. 50 @ 1:30, then each 10 thereafter decended the interval by :05. It got really fun by the end of it...if we could make it. :)
