Over the last 6 weeks, I have been trying to increase my yardage from my typical 12K to 15K a week to about 20K to 25K a week. While I'm exceedingly fortunate to train often with people like Laura Winslow and Paul Smith on deck, business travel, family commitments and balancing my workouts with my wife's runs has meant that I'm doing most of these "extra" workouts by myself. As I'm not good at improvising, I've been taking workouts from the masters of the game -- Laura, Paul, Whitney from the few days I've been traveling in Austin and from my 12 year old's coach at Scottsdale Aquatic Club -- and remixing them for my solo workouts. I figured I'd post some of these and invite any suggestions for further improvement.
Note: My fave events are the 400/500 free and the 400 IM, so I generally aim for workouts that are targeted there.
Today's workout was taken from a SCY practice I did with Longhorn Masters under Whitney a couple of weeks ago. The only real "re-mixing" I did for this was to simply do the same workout, same intervals in a SCM pool.
Reasons I liked this one:
Bangs out the yardage/meterage very efficiently -- was about 80 minutes from dive to exit for 4600 meters
Nice blend of some kick/drills with hard stuff
Nice mix of some mid-distance work blended with sprints
1200 warmup: 400 free - 200 IM kick - 400 free - 200 IM kick/drill
Main set:
4 x 400 free descend on 5:30
interspersed with 50s hard (not all out, but very strong) on 1:00
4 x 50 fly after 1st 400
3 x 50 back after 2nd 400
2 x 50 *** after 3rd 400
1 x 50 free after 4th 400
800: 200 IM kick - 200 scull - 200 IM drill - 200 IM
16 x 25: on 0:30, 4 each stroke, odds ALL OUT, evens easy
100 warmdown
