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
10 minute choice warm up
4 x (3 x 50 descend 1-3) choice of swim or kick Rd 1 @ 1:00, Rd 2 @ :55, 3 @ :50, 4 @ :45
Main #1
4 x 25s fly build on :30
1 x 100IM smooth, perfect stroke, legal turns @ 1:30
Rd 2 4 x 25s back 2x 100IM, Rd 3 4x 25s *** 3x 100IM, Rd 4 4 x 25s free 4x 100IM
Kick 4 x (3x 50s kick/build) @ 1:00 IM order by round
Main #2
8 x 100 pull @ 1:10
WDPaul, I miss being coached by you ... that's all ... hope you're well
Wednesday at MAC
SCY
10 minute choice warm up
4 x (3 x 50 descend 1-3) choice of swim or kick Rd 1 @ 1:00, Rd 2 @ :55, 3 @ :50, 4 @ :45
Main #1
4 x 25s fly build on :30
1 x 100IM smooth, perfect stroke, legal turns @ 1:30
Rd 2 4 x 25s back 2x 100IM, Rd 3 4x 25s *** 3x 100IM, Rd 4 4 x 25s free 4x 100IM
Kick 4 x (3x 50s kick/build) @ 1:00 IM order by round
Main #2
8 x 100 pull @ 1:10
WD
Even though we do workouts for our sprinters I rarely post as so few masters swimmers are truly committed to just training/racing mainly 50's with an occasional 100. Here is an example of a workout we did on Sunday:
LCM
5 minute choice warm up
4 x 50's @ R:10 25drill/25 swim (build the swim to about 200 pace)
4 x 50's @ R:10 25swim/25 kick (build the swim to about 200 pace)
4 x 50's build @ 1:05 (build to about 200 pace)
Main #1
4x the following
50m parachute pull, drop chute get on blocks and swim a fast 25m at 100 race pace then swim 75m recovery, reset and repeat
300 easy pull, mix in some back and ***/dophin kick
Main #2
4 x bungee pulls w/no equipment, go till momentum stops and hold SR for 5-10 seconds at that position, release
4 x bungee pulls w/hydro fins and hans paddles, max effort for distance, try and hold position when progress stops for 5 seconds
4 x bungee assists (coach holds end of bungee, swimmer pulls on lane line out to about 20m then releases and coach pulls bungee to assist in racing above max race pace...no gear
400 warm down
* I don't insist on it but really encourage using a snorkel on all of the above unless doing breaststroke (yes, that means doing fly and *** with it). The bungee and chute make it hard to hold a good body line which can be even worse trying to use a normal breathing pattern
* SDK with and without fins another great use of the bungee
* Race starts with the bungee with and without fins also really good to do
Tuesday at MAC
SCY
10 minute choice warm up
4 x 50's build @ :50 IM order
3 x 50's kick @ 1:00 (no fins, board OK)
2 x 50's free/build @ :40
1 x 50 power kick
Main #1
4 x 25's fly build @ :30
1 x 50 fly build @ 1:00
4 x 25's back build @ :30
1 x 100 (50 fly build/50 back build) @ 1:45
4 x 25's *** build @ :30
1 x 150 (50 fly/50 back/50 *** build @ 2:15
4 x 25's free build @ :30
1 x 200IM build each 50
5 minute social kick
Main #2
4 x 200's broken :10 after first 50 @ 3:15 (first 50 swam at goal time, from a dive, back/free to the feet first 3 200's and hand touch #4)
Main #3
8 x 25's "crossfit 25s" @ 1:00 (all fast from a dive, 10-20 push ups or deck pull outs between each)
500 pull/active recovery with snorkel
Friday at MAC
SCY
10 minute choice warm up
4 x 75s @ R:10 reverse IM order (25 drill, 25 swim, 25 kick)
6 x 50s swim/build @:50
8 x 25s done as two rounds of variables @:40
4 x the following
50 swim at 200 race pace R:10, 25 fast kick of same stroke R:10, 125 swim/active recovery interval 4:00
4 x the following
25 swim at 100 race pace R:10, 25 fast kick of same stroke R:10, 100 swim/active recovery interval 3:00
4 x the following
Running dive 25 working on 50 tempo underwater and on breakout for 2-3 strokes than easy to the wall R:10, 25 power kick (fast underwater race pace kicks to 15m, easy swim to wall R:10, 50 swim/active recovery
8 x 25s underwater w/fins, streamline/breath control work using smooth tempo vs all out, done on own rest interval
Tuesday at MAC
SCY
10 minute choice warm up
Main
3 x (4 x 50's @ 1:00, 3 easy one at 500 race pace)
4 x 25's power kick @ :40
2 x (4 x 50's @ 1:00, 3 easy one at 200 race pace)
4 x 25's power kick @ :40
1 x (4 x 50's @ 1:00, 3 easy one at 100 race pace, swam one person at a time from a dive
4 x 25's power kick @ :40
2 x all out 50's (#1 swim from a dive, one person at a time every 1:00 (so 2 minutes rest), #2 all out 50 kick board OK, no fins
5 x 200's @ 3:00 pull w/snorkel active recovery/warm down
Tuesday at MAC
SCY
10 minute choice warm up
4x the following:
4 x25s @ :40 descend 1-4 to 100 race pace
1 x 50 easy kick of stroke swam, no fins, board ok @ 1:20
4x the following:
1 x 50 swim/ cruise free 2-3 breaths max per length @ 1:00
1 x50 swim at 200 race pace @ 1:00
1 x 50 easy kick of stroke swam, no fins, board ok @1:20
4 x the following:
1 x 100 fast @ 2:00
1 x 50 easy kick of stroke swam, no fins, board ok @ 1:20
Note: this was a best average set for the 100s so although fast times were supposed to all be within 1 second if doing only one stroke, if mixing strokes than aspire to 200 race pace without dropping off
Wednesday at MAC
SCY
10 minute choice warm up
Great having Randy Eickoff visit and throw down in the animal lane!
8 x 50's @ :45 descend 1-4, 5-8
Main #1
4x the following (no break between rounds):
300 @ 3:30
200 @ 2:20
100 @ 1:10
4 x 25's active recovery @ :30
* This was swim or pull
Main #2
4x the following (no break between rounds)
1 x 50 kick @ 1:00
1 x 50 swim-stroke @ :50
1 x 50 swim-free @ :40
* animal option was with fins intervals go to :50/:40/:30
Main #3
12 x 25's fast swim w/fins @:20 odds free, evens fly
Stroke/Sprint group
4 x 50's build @ 1:00 reverse IM order
3 x 50's kick @ 1:00 (no fins)
2 x 50's IM switch (#1 fly/back, #2 ***/free) build by 25 @ 1:00
1 x 50 power kick
Main #1
4x the following
4 x 25's build @ :30 (rd 1 fly, #2 back, etc)
1 x fast 50 kick of that rounds stroke @ 1:00
1 x 100 active recovery @ 2:00
Main #2
2 x 50's fast @ :40
1 x 100 active recovery @ 2:00
*swim or pull
Main #3
12 x 25's fast swim w/fins @ :30
Monday at MAC
SCY
10 minute choice warm up
4x the following done in reverse IM order
2 x 25's drill R:10, 1 x 50 swim R:10, 1 x 50 kick
Swim or pull 1 x 400 focus on distance per stroke and hold stroke count for entroe swim
8 x 75's swim @ R:10
odd = free/back/free by 25
evens = free/***/free by 25
Swim or pull 1 x 400, holding stroke count and 2-3 seconds faster than 1st 400
8 x 50's kick @ 1:00
Swim or pull 1 x 400, holding stroke count and 2-3 seconds faster than 2nd 400
8 x 25's w/fins (on own rest interval):
- odds swim/build
- evens underwater
Swim 1 x 400 w/fins (and paddles), 2-3 SDK off all walls, holding stroke count and 2-3 seconds faster than 3rd 400
