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)
Monday's are distance day's at Brophy, swam with Coach Mark on deck:
20 minute choice warm up
10 x 75's
- odd's swim choice @ 1:15
- evens kick and/or drill @ 1:30
Main
4 x 300's @ 4:15
100 drill (finger tip drag)
3 x 300's @ 4:00
100 drill (3 x 6 switch = 3 strokes then 6 kicks on side/repeat)
2 x 300's @ 3:45
100 recover
1 x 300
I coached this mornings workout at Cactus...Wednesday's are speed days:
SCY
Warm up
400 every 4th length kick
Set #1
2 x 100's @ 1:30 (#1 cruise, #2 @ 80%)
4 x 75's @ 1:15 (50 swim/25 scull
2 x 100's @ 1:30 (#1 @ 80%/ #2 cruise)
4 x 50's @ :50 stroke or IM
2 x 100's @ 1:30 (#1 first 50 easy/2nd @ 80%, #2 opposite)
4 x 25's @ :40 power kick
Main Set
200 Fast
easy 100
200 Fast broken :10 at the 50 (has to be a different stroke)
easy 100
100 Fast
easy 100
100 Broken :15 at the 50 & :15 sec at the 75 (different stroke)
easy 100
50 Fast
easy 100
50 broken :15 @ the 25 (different stroke)
easy 100
4 x 25's Fast choice no interval, rest was about 1:30
Hey Fort....I stay on deck when I coach. At Cactus we'll have 8 lanes with 3-4 per lane running on at least two different intervals (I always post the fastest groups send off's) and as much as I like to think I'm a good multi-tasker there's no way I could manage it. Plus I like to stay on top of the swimmers calling times, abusing, poking fun at, threatening...anything to keep them pushing harder.
On the road again, had planned on spending the night in Sedona and swimming with the team there but finished up early and went on to Flagstaff. Swam this morning with Coach Liz.
SCM
15 minute choice warm-up
4 x 50's @ 1:00 5 drill/25 swim
4 x 50's @ 1:00 kick
4 x 50's @ :50 descend 1-4
Set #1
4 x 6 x 75's @ 1:10 or 1:20
- Round 1 = #1 25 fast/50 cruise, #2 25 cruise/25 fast/25 cruise, #3 50 cruise/25 fast....repeat cycle
- Round #2 IM rotation = #1 25fly/25 back/25 ***, #2 25 back/25 ***/25 free, #3 25 ***/25 free/25 fly, #4 25 free/25 fly/25 back, #5 fly/back/***, #6 25 back/25 ***/25 free
- Round #3 Pull
- Round #4 50 VERY fast/25 easy repeat
Set #2
6 x 100's kick w/fins @ :15 sec rest
- 25 head up flutter with front scull/25 on right side/25 dolphin on back/25 on left
Set #3
2 x 200 easy + 3 x 50's (1 build, 1 easy, 1 fast)
Please don't let Paul fool you. The sets he GIVES and the sets he actually DOES are miles apart (literally!). Here is a typical workout that Paul would participate in:
Warm Up: hang out on deck in Speedo shaking his arms around and bit and gossipping with anyone who will listen.
Set 1: slowly pull the 10 tons of gear out of bag and organize by lane while others are swimming.
Set 2: finally get in, and start sculling during the set, just to get in teammates' way.
Set 3: put on every scrap of gear that he can and start the "real" set with everyone else, but go last and only work the very last part, passing everyone by and annoying them beyond belief.
Set 4: Warm down a 50, then lay on deck and tan while the rest of the team finishes up that last 2,000.
Any of you that have actually swam with Paul, KNOW I'm not kidding!
Had a chance to swim with the Cactus group instead of coach today, Coach laura on deck:
SCY
Warm up
200 swim/200 kick/200 pull
Main Set: this was done in two groups, one doing free the other IM both on the same intervals...I did the IM version for some stupid reason.
4 x 25's @ :30 IM order
1 x 50 @ 1:00 choice build
1 x 400IM fast
100 easy
4 x 50's @ 1:00 IM switch (25 fly/25 back, 25 back/25 ***, etc.)
2 x 50's @ 1:00 choice build
1 x 300IM fast (we did it dropping the 100 free)
100 easy
4 x 75's @ 1:20 IM switch (50 fly/25 back, 50 back/25 ***, etc.)
3 x 50's @ 1:00 choice build
1 x 200IM fast
100 easy
4 x 100's @ 1:45 IM switch (50 fly/50 back, 50 back/50 ***, etc.)
4 x 50's @ 1:00 choice build
1 x 100IM fast
100 easy
100 kick
4 x 25's power kick @ :40
PS; enjoyed having a "ringside seat" watching Patrick swim circles around us all!
Swam the noon Brophy workout with Coach Rankin
SCY
Warm up
6 x 75's @ 1:30 (25k/25d/25s)
6 x 75's @ 1:15 swim choice
16 x 25's @ :35
swam in blocks of 4 as follows:
#1 fast breakout
#2 build into race pace turn
#3 cruise
#4 90%
Main Set
16 x 50's @ 1:15 90%
swam in blocks of 4 as follows:
1-4, 9-12 freestyle
5-8, 13-16 choice
Easy 100
1 x 50 @ 100%
I coached the morning workout at Cactus today:
SCY
Warm-up #1
4 x 75 swim/50 drill/25 kick continuous
Warm-up #2 (Thanks for the set JM, CS & gang from Fun & Fast)
* I did adapt this from a main set to an aggressive warm-up
20 x 50's @ 1:00
1-5 = 25 power kick/25 cruise
6-10 = 500 pace
11-15 = 25 @ 200 pace/25 cruise
16-20 = 25 choice/25 power kick
Main
* I have a diverse group so I wanted to challenge everyone from the drop-dead sprinters to the OW crew to the fitness swimmers so I had them focus on different segments
1650 Fast as follows:
400 Fast (OW group simulating race start, sprinters & fitness perfect technique @ 80-85%%)
2 x 200's @ 3:00 active recovery
4 x 100's @ 3:00 best average (OW focus on mid race attack, sprinters this was the key part of set)
8 x 50's @ :45 active recovery
2 x 25's @ 1:00 all out
