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
SCY
15 minute choice warm-up
5 x 100's @ 1:20
1 x 300 easy
R1:00
4 x 100's @ 1:15
1 x 200 easy
R1:00
3 x 100's @ 1:10
R1:00
2 x 100's @ 1:05
R1:00
1 x 100 @ 1:00
easy 100 kick
Main #2 = if all 100's made by everyone in lane add 5 seconds to interval, if missed at say the 1:10 add 5 seconds so base now becomes 1:15
10 x 100's @ 1:05, 1:10, 1:15....
easy 100
Main #3
500 w/fins and paddles fast broken 5 seconds at each 100
Tuesday at MAC
LCM
15 minute choice warm-up
2 x (4 x 50's @ 1:10 descend 1-4, 5-8)
- First set free, second set choice
5 x 100's max effort from a dive @ 10:00
Wednesday at MAC
SCY
15 minute choice warm-up
4 x 25's @ :20 Freestyle (base per 25 was :20, :25 or :30)
4 x 50's @ :40 IM order
4 x 75's @ 1:00 Freestyle
4 x 100's @ 1:20 IM
1 x 1000 negative split
R:2:00
4 x 25's @ :30 Power Kick
4 x 50's @ 1:00 pull descend 1-4
4 x 75's @ 1:30 Power Kick
4 x 100's @ 2:00 pull descend 1-4
2 x 500's @ R1:00 (#1 negative split with paddles, #2 max effort w/fins and paddles)
Tuesday at MAC
SCY
15 minute choice warm-up
"D" group
4 x 100's @ 1:30 descend 1-4
100 easy kick
4 x 75's @ 1:30 = 50 free build/25 fast stroke
100 easy kick
8 x 50's @ :40
100 easy kick
2 x (4 x 25's @ :30 variables)
Fast 500 broken :10 at each 100
200 easy
2 x 200's fast (3:00 rest in between)
#1 broken :10 at the 50, :10 at the 150
#2 broken :10 at each 50
easy 200
Fast 100
Sprint Group
2 x (4 x 50's build)
Rd#1 free @ 1:00, Rd#2 choice @ 1:10
easy 100 kick
2 x (4 x 25's variables) @ :40
RD#1 free, Rd#2 choice
easy 100 kick
1 x 200 broken :15 at the 50 & :15 at the 150
easy 200
2 x 100's broken (#1 free, #2 stroke)
#1 R:15 at the 25, :15 @ the 75
#2 R:10 at each 25
easy 200
2 x 50's fast @ 5:00
Wednesday at MAC
SCY
15 minute choice warm-up
5 x 100's @ 1:20 (descend 1-5)
R:30
1000 negative split (options for fins, paddles, etc. Also,1st 25 of each 100 non-free option)
R1:00
4 x 100's @ 1:15 (descend 1-4)
R:30
800 negative split (options for fins, paddles, etc. Also,1st 25 of each 100 non-free option)
R1:00
3 x 100's @ 1:10
R:30
600 - build each 100 (options = continuous 100IM's, kick w/fins)
R1:00
2 x 100's @ 1:05
400 fast
R1:00
1 x 100 (sub 1:00 pace)
R1:00
200 fast - choice of swim any stoke or IM, swim w/paddles & fins or kick
Tuesday at MAC
SCY
15 minute choice warm-up
4 x (3 x 50's "Cycle 3" @ 1:00)
* Cycle 3 = #1 DPS, #2 "rev" w/ fists, #3 perfect blend of dps x stroke rate
2 x (4 x 25's variable kick @ :40)
Main 4 x the following (option = IM order for 100's @ 50's)
1 x 100 fast @ 1:00
1 x 50 fast kick @ 1:30
1 x 200 swim or pull recovery @ 4:00
Saturday at MAC
10 minute choice warm-up
3 x 400's @ 5:20 (2 long and smooth, #3 negative split)
3 x 200's fly @ 3:15
3 x 400's @ 5:00 (1 long and smooth, #2 & 3 descend 1-2)
3 x 200's back @ 3:15
3 x 400's @ 4:40 (descend 1-3)
3 x 200's *** @ 3:30
10 x 50's @ :40
Tuesday at MAC
SCY
15 minute choice warm-up
IM Progression warm-up (OK to "swap" blocks, fly for *** for example)
Rd #1 all drill @ :30
1 x 25 fly
2 x 25 back
3 x 25 ***
4 x 25 free
Rd. #2 kick @ :35 (OK to swap "blocks")
Rd. #3 swim @ :30 as follows OK to swap "blocks"):
1 fly fast
2 back = 1 easy/1 fast
3 *** = descend 1-3
4 free = descend 1= 4
Main #1
"Sprint" option = 6 x 100's best average @ 5:00 from a dive
"Middle-D/Distance" option = 6 x 100 fast from a dive R:10 + 300 strong @ 5:00
Main #2
4 x 50's fast kick @ 2:00
#1 flutter w/board (no fins)
#2 SDK on back (no fins)
#3 flutter w/board (w/fins)
$3 SDK on back (w/fins)
Wednesday at MAC
SCY
15 minute choice warm-up
4 x the following
1 x 75 @ 1:30 (breath 3, 2, 1 by 25's)
1 x 50 @ 1:00 kick
1 x 25 @ :30 build (swim/non-free)
Main #1
4 x 100's @ 1:30 (option = IM order)
1 x 100 @ 1:10
3 x 100's @ 1:25 (option = IM order)
1 x 100 @ 1:10
2 x 100's @ 1:20 (option = stroke or IM)
1 x 100 @ 1:10
1 x 100 @ 1:15 (option = stroke or IM)
1 x 100 @ 1:10
easy 50
Main #2
repeat above w/fins @ paddles...take 5 seconds off all intervals
