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)
Sunday at MAC
LCM
WU: 300 swim, 200 pull, 100 kick, 50 scull OR 10 minutes choice
4 x 50's @ R:10 reverse IM order 25drill/25swim
4 x 100's free @ 1:40 descend 1-4 (to 400m race pace)
4 x 50's @ R:10 reverse IM order 25swim/25kick
3 x 100's free @ 1:30 descend 1-3 (to 400m race pace)
4 x 50's swim/build @ 1:00 IM order
2 x 100's free @ 1:20 build (to 400m race pace)
4 x 50's active recovery @ 1:00
1 x 100IM kick (no board)
Main
1 x 50: fly build
1 x 100: 50 fly(build)/50 back(build)
1 x 150: 50 fly(build)/50 back(build)/50 *** build
1 x 200 IM, build each 50
1 x 400IM FAST w/fins
1 x 200 kick w/ fins (15m fast SDK on back off each wall), easy kick/choice the rest of the 35m
1 x 150 kick w/fins (15m fast SDK on stomach off each wall), easy kick/choice the rest of the 35m
1 x 100 15m FAST SDK, into 3-4 fast breakout strokes, easy swim to wall
1 x 50 FAST swim w/fins choice of stroke
* Note, no interval on this set but averaged about 30 seconds between each leg..send off on front half (prior to fins) was all done from a dive
Wednesday at MAC
SCY
10 minute choice warm up
WU2:
4 x 50's build @ :50
3 x 50's descend 1-3 @ :45
2 x 50's @ 500 race pace @40
1 x 50 @ 200 pace
WU3
10 x 50's @ :40 at 500 race pace
Main #1
4 x the following
4 x 25's @ :30 smooth/recovery
1 x 100 @ 1:10 fast
4 x 50's @ :40 smooth/recovery
1 x 200 @ 2:20 fast
Main #2
4x the following with fins
50 kick @ :50 (no board, 5+SDK off walls)
50 swim build @ :40 (no free)
50 swim @ :30 (free @ 200 race pace)
* the above were animal lane/ "D" group intervals, there we're other D lanes with more rest. Sprint/stroke group did same set with more rest and each round focused on either the 25s, the 100, the 50's or the 200
Wednesday at MAC
SCY
10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)
2 x (4 x 50's): First 4 build IM order on 1:00, second set of 4 free descend 1-4 @ :40
Main #1
4x the following
150 swim @ 1:45
50 powerkick @ 1:00
100 swim @ 1:10
50 powerkick @ 1:00
50 swim @ :35
100 swim easy @ 2:00
Main #2
4x the following w/fins and paddles
150 @ 2:00 (fast SDK main focus)
100 @ 1:20 (fast SDK main focus)
50 @ 1:00 max speed swim, hold SDK count
Friday at MAC
SCY
10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)
4 x (3 x 50's descend 1-3): Rd #1 @ 1:00, #2 :55, #3 :50, #4 :45
Man #1
4 x the following:
2 x 50's cruise @ 1:00
1 x 100 fast @ 1:05
5 minute recovery
Main #2
8x the following:
2 x 25's cruise @ :30
1 x 50 fast @ :30
5 minute recovery
Main #3
8 x 25's @ :30 swim with fins & paddles (odds easy, evens fast)
400 social kick
Wednesday at MAC
SCY
10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)
2 x (4 x 50's): First 4 build IM order on 1:00, second set of 4 free descend 1-4 @ :40
Main #1
4x the following
3 x 100's @ 1:20 (at 500 race pace)
4 x 25's @ :30 (at 200 race pace)
easy 100
Main #2
4x the following:
2 x 50's @ :35 (200 race pace)
1 x 200 @ 3:00 (descend the 200's 1-4)
400 kick
Friday at MAC
SCY
10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)
4 x (4 x 25's variables @ :30)
Main Set:
4x the following
3 x easy 50's swim, pull or kick @ 1:00
1 x fast (200 pace)100 @ 1:30
4x the following
2 x easy 50's swim, pull or kick @ 1:00
1 x fast (200 pace) 75 @ 1:00
4x the following
1 x easy 50's swim, pull @ 1:10
1 x fast 50 kick @ 1:00
4 fast 25s swim with fins @ 1:00
400 kick
Wednesday at MAC
SCY
10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)
WU #2
4 x 50's build @ 1:00 (IM order or at least 1 no free)
3 x 50's descend 1-3 @ :45 freestyle
3 x 50's descend 1-3 @ 1:00 non-freestyle
2 x 50's kick @ R:10 (no fins, board optional)
Focus today= threshold/failure, select an interval on the fast swims that is at our slightly faster than you may be able to make and progress as far through the set as you. If you miss the interval finish that round and add 5 seconds to the 100s/200.
Main #1
3x the following:
3 x 100's @ 1:10
1 x 50 recovery @ 1:00
1 x 200 @ 2:15
1 x 50 recovery @ 1:00
R1:00
Main #1
34x the following:
3 x 50's @ :35
1 x 50 recovery @ 1:00
1 x 100 @ 1:10
1 x 50 recovery @ 1:00
R1:00
6 x 50's kick w/fins no board on own RI: focus is smooth tempo working on body position and breath control, goal is to make it to 15m (no beyond) kick easy to wall and return (freestylers/backstrokers flip turn at wall)
Wednesday at MAC
SCY
10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)
Main #1
8 x 50's free @:45 descend 1-4, 5-8
4 x 25's swim @ :30 build IM order
4 x 50's free @:40 500 pace
4 x 25's swim @ :30 build IM order
2 x 50's free @:35 at 200 pace
4 x 25's powerkick @:40
Main #2
8 x 100's swim or pull @ 1:10
4 x 50's build @:50 IM order
4 x 100's swim or pull @ 1:05
4 x 50's build @:50 IM order
4 x 50's kick @ 1:00 no fins
Main #3
8 x 25's fast swim w/fins @:20 (odds stroke, evens free)
1 x easy 100 swim w/fins 3-5 SDK off all walls
4 x 25's fast swim w/fins @:20 (odds stroke, evens free)
1 x easy 100 swim w/fins 3-5 SDK off all walls
2 x 25's fast swim w/fins @:15
1 x easy 100 swim w/fins 3-5 SDK off all walls
