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 morning workout at Cactus = lactate day
SCY
Warm-up
300 swim
200 pull
100 kick
50 scull
4 x 50's @ 1:00 build to 200 pace
4 x (4 x 25's @ :40 "variable speed")
#1 = build
#2 = ascend
#3 = cruise
#4 = fast
Main Set
6 x 300's @ 5:00
100 all out to hand touch/get time into cruise 200 recovery with emphasis on perfect technique.
Warm Down
200 easy kick
300 hypoxic pull
Thursday Morning Recovery at Cactus
SCY
10 minute choice warm-up
3 x (4 x 50's @ 1:00)
Rd #1 = 6 breaths on #1, 5 on #2, 4 on #3, 3 on #4
Rd #2 = 5 breaths, 4, 3, 2
Rd #3 = 4 breaths, 3, 2, 1
50 back easy
Choice of 400 pull, 200 kick or 150 of each
6 x 100's @ 2:00 over/under by 25
* 25 swim w/3 breaths or less, 25 under water kick as far as possible surface when breath needed and easy free to wall, repeat
50 back easy
Choice of 400 pull, 200 kick or 150 of each but different than than first round
3 x 50's
- 25 front skull/25 free swim count strokes, each round lower stroke count by 1.
100 free cruise holding stroke count from last round of 50's
3 x 50's
- 25 feet first scull/25 back swim counting strokes, each take one less stroke
100 back cruise holding stroke count from last round of 50's
Choise 400 pull, 200 kick or 150 of each different from first 2 rounds
Toy day at Cactus (pull/kick emphasis)
SCY
10 minute choice warm-up
3 x 200's @ 2:45 pull descned 1-3
4 x 25's power kick @ :40 (kick as far and as hard as possible underwater, surface and swim easy free to wall if you have to take abreath)
4 x 100's @ 1:30 descend 1-4 swim with fins & paddles
4 x :30 on/:30 off vertical kick
6 x 50's @ :45 holding 200 pace with fins/paddles
4 x 75's kick w/board (no fins)
- #1 cruise
- #2 50 cruise/25 fast
- #3 25 cruise/50 fast
- #4 75 fast
8 x 25's @ :30 hard SDK into fast swim w/1 breath max
4 x 100's @ 2:00 dolfin kick on back (try and SDK 15m underwater each length, fins OK)
400 Pull = smooth breathing rightside down, left side back and holding stroke count for entire 400
Saturday...final workout at Cactus of "hell week"
SCY
Warm-uo
400 = 25s/25k/25s/25 scull repeat 4 x
6 x 75's @ 1:30 broken 10 seconds @ the 50 (50 cruise 25/fast choice of stroke)
Main
4 x 25's free @ :30 descne 1-4
100 IM build @ 1:30
4 x 25's IM order @ :40
100 free fast
100 recovery = 25k/25 scull/25 kick/25 scull
4 x 50's free @ :40
200IM build each 50 @ 3:00
4 x 50's IM order @ :50
200 free fast
200 choice recovery
4 x 100's free @ 1:20
400 IM build each 50 @ 6:00
4 x 100's IM @ 2:00
400 free fast
warm down with choice of 5 x 100's pull @ 2:00 or 3 x 100's kick @ 2:30
Sunday workout at Brophy with Coaches Mark & Tako
LCM
Warm up
2 x the following
2 x 150's @ 3:00 (50 catch-up/100 swim)
1 x 100 IM @ 1:30
1 x 50 @ 1:00SDK as far as possible
16 x 50's @ 1:00 IM order
(I used fins and kicked them)
20 x 100's @ 1:30 swim w/paddles only descend in blocks of 5
(went 10 @ 1:30, 5 @ 1:25, 5 @ 1:20)
400 kick
2 x (3 x 50's @ :50 descend 1-3)
100 fast for time
Swam at noon at Brophy with Coach Rankin...base building month.
LCM
Warm up
12 x 50's (odds @ 1:00, evens @ :50)
400 hypoxic swim
Main
3 x thru the following:
4 x 200's (round 1 @ 3:10, #2 @ 3:00, #3 @ 2:50)
1 x 100 back @ 3:00
Coached the Saturday morning workout at Cactus:
LCM
10 minutes choice
2x the following
4 x 50's build @ :50
100 IM or stroke @ 2:00
4 x 25's descend @ :30
Main
6 x (200 free @ 3:15 + 100 IM/stroke or kick @ 2:30)
* descend the 200's 1-6, steady effort/good technique on 100's
6 x (100 free @ 1:40 + 50 stroke or kick @ 1:30)
* best average on 100's, strong effort/good technique on 50's
6 x (50 free @ :50 + 25 @ stroke or kick @ 1:00)
* descend 1-3, 4-6 on 50's, strong effort/good technique @ 25's
Paul,
How do they do the 25s in an LCM pool? Do you just have them treadwater at the 25m mark?
Hulkster...my preferance is to yell at them to vertical kick hard with straight arms..but they yell back at me to jump in and try and make them...so some tread water...others hang on the lane lines.
Swam the Sunday workout at Brophy (possibly soon to be the reborn Phoenix Swim Club)...Coach Rankin and Coach Tako on deck.
LCM
open 20 minute warm-up
Main warm up:
4 x 200's @ 4:00 (Sw/K/Dr/Sw by 50's)
4 x 100's @ 2:00 descend 1-4 choice
4 x 50's @ 1:00 descend 1-4
Main
4 x the following:
3 x 100's @ 1:20 (hold or descend)
4 x 50's @ :15 sec rest interval
Kick
4 x 200's hard w/fins @ 4:00
