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
"D" group
6 x 150 swim @ 2:00 descend 1-3,4-6
8 x 75 @ R:10 (25 non free build to 100 pace/50 free long and smooth)
3 x (4 x 25 swim - 3 @ :20, 1 @ :40)
5x the following
1 x 200 @ 2:20 (animal option 2:15)
1 x 100 @ 1:10 (animal option 1:05)
1 x 50 @ :35 (animal option :30)
4 x 25's active recovery @ :30
4 x fast 50 kick (no fins) @ 1:15
sprint/middle distance/stroke group
4 x 50's @ R:10 25 drill/25 swim reverse IM order
4 x 50's @ R:10 25 swim/25 kick reverse IM order
4 x 50's build @ 1:00 IM order or 2 primary, 2 secondary stroke
4x the following
1 x 200 @ 3:00
1 x 100 @ 1:30
1 x 50 @ :45
4 x 25's active recovery @ :30
4x fast 10 kick (no fins) @ R:20
300 pull active recovery
8 x fast 50's kick w/fins (no board @ :45 (work SDK's)
8 x 25's fast swim w/fins odds @ R:20 fly, back or ***, evens @ R:30 free
Friday at MAC
SCY
10 minute choice warm up
8 x 50’s @ :50 descend 1-4, 5-8 ( 4 and 8 at 500 pace)
2 x (4x 25’s @ :30) variables
1 x 200 - 50 at 200 race pace R:10, 150 swim or pull strong and smooth
6 x 50’s @ :45 descend 1-3, 4-6 (4 and 6 at 500 race pace)
1 x 400 - 100 at 200 race pace R:10, 300 swim or pull
4 x 50’s @ :40
1 x 600 - 150 at 200 race pace R:10, 450 swim or pull
2 x 50’s @ :35
1 x 800 - 200 fast R:10, 600 swim or pull
4 x 100’s fast kick, no fins, board optional @ R:10
Sprint group same set but going 25 fast, 75 easy, 50 fast 150 easy, 75 fast 225 easy, 100 fast w/fins and 300 easy
Finished with 6 minute tabata kick set
Wednesday at MAC
SCY
10 minute choice warm up
"D" Group
2 x (3 x 100's @ 1:30 descend 1-3 to 500 pace)
4 x the following
4 x 200's best average @ 2:20, 2:30, 2:40....(fastest interval you can make) 1 minute break between each round
4 x the following
4 x 25's fast kick @ :20 w/fins....30 seconds break between rounds
IM/Stroke group
2 x (4 x 50's): 4 @ 1:00 IM order build, 4 @ :50 free descend 1-1 (to 200 pace)
4 x the following:
4 x 25's build @ :30 + 3 x 100's free best average @ 1:10, 1:20, 1:30...(fastest interval you can make)
* Rd #1 25s are fly, Rd #2 back, #3 ***, #4 free
4 x the following:
4 x 25's fast kick @ :20 w/fins....30 seconds break between rounds
4 x the following:
4 x 25's fast swim @ :20 w/fins....30 seconds break between rounds
* Sprint group went same as stroke/IM but with slower intervals
Saturday at MAC
SCY
10 minute choice warm up
Distance/IM group
- 3 options: 1) freestylers descend the free swims/recover on IM swims 2) IMers recovery on free, build IM swims 3) Animals descend free AND build IMs
500 Free @ 6:30
4 x 100 IMs @ 1:30
400 Free @ 5:00
3 x 200 IMs @ 3:00
300 Free @ 4:00
2 X 300 IMs @ 4:30
200 Free @ 2:45
1 x 400IM @ 6:00
1 x 100 Free
Great to see you post this, just as I'm transitioning back from lake swimming to pool swimming. This is on my workout plan for this week! If I couple that with a 1K warmup and 500 cool down sets, I've got myself a sweet 5K.
Paul, your set spoke to me, and then I had a dream that I did it, so then I decided I had to do it. However I made a few modifications:
3x200 @ 2:30 D1-3
50 @ 1:00 EZ
3x200 @ 2:25 D1-3
50 @ 1:00 EZ
3x200 @ 2:20 D1-3
50 @ 1:00 EZ
3x200 @ 2:15 D1-3
150 @ 3:00 EZ
3x200 @ 2:30 HOLD UNDER 2:10
Thanks for the set/inspiration!
(Results in my blog)
Wednesday at MAC
SCY
300 swim every 4th link kick
200 IM drill down/swim back
100 power kick (open turns)
50 scull
8 x 25's build @ :30
Main #1
4x the following
1 x 75 fast @ :45
1 x 50 recovery @ 1:00
1 x 50 fast @ :30
1 x 50 recovery @ 1:00
1 x 25 fast @ :15
1 x 50 recovery @ 1:00
Main #2
6 minute tabata cycle (fast 37.5yds swim from a dive, easy 12.5 yds swim to wall, hope out an repeat going for max yardage)
Main #3
4x the following (w/fins)
50 kick (no board, smooth and easy focus on SDKs) @ :50
50 fast swim (non-free) @ :40
50 fast swim (free) @:30
Tuesday at MAC
SCY
Race pace work
Sprint group
WU
4 x 50's build @ 1:00
3 x 50's free descend 1-3 @ :50
2 x 50's power kick/open turns @ R:20
1 x 50 scull
2 x (4 x 25's variable @ :40) variable = #1 build, #2 blast (off blocks) #3 fast (off blocks) #4 easy
Main set 2 x the following (1st round primary stroke, 2nd choice)
1 x 100 broken 10 seconds at the 25 from a dive
4 minutes recovery
1 x 100 broken 10 seconds at the 25, 10 seconds at the 75 (goal stay within 2 seconds of first swim)
4 minutes recovery
1 x fast 50 w/fins
10 minute break then 2nd round
Distance group
WU
300 swim every 4th link kick
200 IM 25drill/25swim
100 kick (no fins, board ok)
50 scull
8 x 25's build @ :30
Main #1
2 x 200 broken 10 seconds at each 50 from a dive (5 minutes recovery between swims)
1000 pull, active recovery
Main #2
8 x 50's fast kick w/fins
