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
Sprint/IM/Stroke Group
Main #1
6 x 50's @ R:10 (stroke down, free back, build each 25
4 x 25's power kick @ :30
4 x 50's build @ :50 (IM order)
4 x 25's power kick @:30
2 x 50's free @ :40
4 x 25's power kick @:30
1 x fast 50 primary stroke @ 1:00
4 x 25's power kick @:30
300 pull/recovery
Main #2 (w/fins SDK focus on all efforts)
6 x 50's @ R:50 (stroke down, free back, build each 25
4 x 25's fly/build @ :30
4 x 50's kick @ :45 (no board)
4 x 25's back/build @:30
2 x 50's free @ :30
4 x 25's *** w/dolphin kick @:30
1 x fast 50 primary or secondary stroke @ 1:00
4 x 25's free @:20
300 pull/recovery
10 x 25's fast kick w/board (no fins) @ :40
* Disclaimer, sprinters did same set with a lot more rest and only 200 recovery pulls
Middle distance/distance group
6 x 50's @ :45 strong/smooth consistent pace
Main
2x the following (no break between rounds)
2x 50's easy kick or swim/non-free
4 x 100's @ 1:20 strong and smooth
6 x 200's @ 2:30 best average
RD#2 drop interval to 2:20 w/option to use pull gear
easy 100
10 x fast 25's kick w/board @ :40 (no fins)
Tuesday at MAC
SCY
10 minute choice warm up
Sprint/IM/Stroke groups
4 x 50's @ R:10 25 drill/25 swim
4 x 50's @ R:10 25 swim/25 kick
4 x 50's @ 1:00 swim/build
2 x (4 x 25's variables @ :40)
Main #1
1 x 100 fast swim @ 4:00
2 x 50's fast swim @ 2:00
4 x 25s fast swim @ 1:00
3 minutes recovery
Main #2 repeat set but add fins and option to kick any of the efforts
Distance/Middle distance groups
2 x ( 4 x 50's) first 4 IM order build @ :50, second set free descend 1-4 @ :45
6 x 50's @ :50 (25 non free build/25 free DPS focus)
5 x 50's @ R:10 (power kick off walls, open turns
2 x 50's @ :R10 (25 scull, 25 swim - build)
Main set
6 x 300's @ 6:00 as follows
1 x 100 at 200 race pace (choice of stroke) R:10 200 free swim with focus on perfect technique and DPS, minimum of 2 SDKs off walls
1 x 200 fast kick w/fins and no board (goal to hit 10m underwater of all walls
Wednesday at MAC
SCY
10 minute choice warm up
WU #2
300 swim every 4th link kick
200 IM 25 drill/25 swim
100 kick
50 scull
8 x 25s build @ :30
Main
4 x ( 4 x 50's swim: 3 fast @ :35, 1 swim @ 1:00 recovery)
4 x (3 x 50's: 2 fast kick @ :50, 1 swim @ 1:00 recovery)
4 x (2 x 50's swim: 1 fast @ :30, 1 swim @ 1:00 recovery)
4 x fast 50's swim w/fins (paddles optional fast : 30
* Note, these intervals we're our fastest group , there we're two other interval options with more rest
* Note, set is designed for those who are willing to challenge themselves to get out of the "comfort zone" of selecting times you can make. Pick an interval that you can make some but will ultimately fail....next time try to get deeper into the set before hitting that wall!
Wednesday at MAC
SCY
10 minute choice warm up
Middle Distance-Distance group
1 x (4 x 50's build @ :50, 4 x 50's descend 1-4 @ :40)
2 x (4 x 25's variables @ :30)
Main ("borrowed" from Eddie Reece, modified for masters)
4x the following:
2 x 100's free FAST @ 1:20
1 x 400 free STRONG and descend 1-4 @ 5:00
1 x 100 FASTER @ 1:20
easy 50
16 x fast 25's kick @ :39 w/board, no fins
Sprint/Stroke/IM group
4 x 100's @ R:10 every 4th link kick
2 x (2 x 25's variable on :40)
Main #1
4x the following
4 x the following (IMer's go IM order, others go two rounds primary, 2 rounds secondary stroke)
4 x 25's fast @ :30
1 x 100 active recovery @ 1:30
1 x 50 fast kick @ 1:30 (no fins, board OK)
500 pull w/snorkel active recovery
Main #2 w/fins
2 x the following
4 x 25's fast kick @ :30
1 x fast 100IM or stroke @ 1:30
1 x 50 fats free @ 1:30
500 swim w/fins and paddles focus on SDK's
Friday at MAC
SCY
10 minute choice warm up
Distance Group
5 x 100's @ R:10 mix of swim/kick and speed play
1 x (5 x 50's build @ :50 stroke of stroke/free + 5 x 50's free strong effort @ :40)
Main T30 time trial
100 easy
10 x fast 25's kick w/fins and no board @ :30
Sprint/Stroke/IM group
4 x 50's @ R:10 25 drill/25 swim
4 x 50's @ R:10 25 swim/25 kick
4 x 50's build @ 1:00
300 swim every 4th length kick
200IM 25drill/25swim/build
100 w/open turns power kick off each wall
50 scull
Main #1
4 x (3 x 25's, 2 fast swim, 1 fast kick all from a dive)
300 active recovery pull w/snorkel
Main #2
4 x fast 50's swim w/fins @ 2:00
300 active recovery
Main #3
10 x fast 25's kick w/fins @:30 (goal to reach 15m underwater)
You had me right up until the T30... :(
hard pass!
Hahaha!! Hey we have folks getting ready for Ironman's, SCAR, etc so they do on occasion have to do these long swims!! They get the heads up to go with another group...albeit with shaming involved!! :banana:
Tuesday at MAC
SCY
10 minute choice warm up
Distance Group/Middle Distance/IM Group
4 x 50's build IM order @ 1:00
4 x 50's descend freestyle @ :45
4 x 50's kick (no fins, board OK) @ R:10
2 x (4 x 25's variables @ :30)
Main #1
10 x 100's best average @ 2:00 (really focus on consistently of speed, stroke count, etc)
5 minutes active recovery
Main #2
10 x fast 50's kick w/fins (no board) @ 1:00
Sprint Group
4 x 100's @ R:20 (4 x 25 build no free, 50 cruise free, 25 kick)
3 x (4 x 25's variables @ :40)
Main #1
10 x 50's best average @ 2:00 from a dive
5 minutes active recovery
Main #2
Kick set with the Distance group above
Wednesday at MAC
SCY
10 minute choice warm up
300 swim every 4th length kick
200 IM 25 drill/25 swim-build
100 swim, open turns power kick off wall
50 scull
8 x 25's build @ :30
Distance/Middle Distance/Stroke/IM group
Main #1
4 x the following
9 x 50's @ :35 + 1 x 50 @ 1:00
* Goal: starting interval should be very challenging and ideally one you cannot make all 9 (all 36). The idea being to challenge yourself mentally as well as physically holding a controlled pace (note :35 = 1:10 100 pace = 5:50 500 pace which everyone in the group using this starting interval can swim much faster than).
* If you miss the interval finish the round taking 2-3 seconds rest then add 5 seconds to the interval the next round
* 4th round add fins and if possible take 5 seconds off OR as our "animal lane" did keep the :35 interval but hold 28-29 on all 9 50's while trying to maintain SDKs
Easy 100 + 3 minutes easy kick
Main #2
10 x fast 25 kicks @ :25 w board/no fins. If you miss :25 go to :30, if you miss :30 go to :35, if you miss :35 take up track
Tuesday at MAC
SCY
10 minute choice warm up
Distance/Middle Distance/IM group
4 x 100's "fartlek" (mix up strokes and some kick) @ R:10
1 x (4 x 50's build IM order @ :50, 4 x 50's free descend @ :45)
Main #1
4 x broken 400's swim @ R1:00
#1 = 25 fast R:10, 350 active recovery R:10, fast 25
#2 = 50 fast R:10, 300 active recovery R:10, fast 50
#3 = 75 fast R:10, 250 active recovery R:10, fast 75
#4 = 100 fast R:10, 200 active recovery R:10, fast 100
Main #2
4 x broken 200's swim @ R1:00
#1 = fast 50 (25 fly/25 back) R:10, 100 active recover R:10, 50 fast fly kick w/board
#2 = fast 50 (25 back/25 ***) R:10, 100 active recover R:10, 50 fast back kick
#3 = fast 50 (25 ***/25 free) R:10, 100 active recover R:10, 50 fast *** kick w/board
#5 = fast 50 free R:10, 100 active recover R:10, 50 fast free kick w/board
Sprint Group
4 x 50's (25 drill/25 swim-build) @ R:10-20
4 x 50's (25 swim build/25 kick) @ R:10-20
4 x 50's build @ 1:00
2 x (4 x 25's variable @ :40)
Main #1
4 x broken 200's swim as follows @ R1:00:
25 fast swim R:10, 150 easy R:10, 25 fast kick
Main #2
4 x broken 200's swim as follows @ R1:00:
50 fast swim R:10, 100 easy R:10, 50 fast kick
Easy 300 pull w/snorkel
