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I think I'll try this one today.Originally Posted by Paul Smith
I liked the one Syd just did as well. Might do that next week.
Coached ther morning group at Cactus...speed day.
SCY
Warm-up
25swim/25 kick/25 swim/25 drill repeat for 10 minutes
Main
16 x 25's @ :30 (fast/no breath to 15 yds, cruise to wall)
- cycle thru 4 rounds of 4 each round a little faster
12 x 50's @ 1:00
- cycle thru 4 rounds of 2 cruise/1 at 200 pace
8 x 75's @ 1:45
- cycle thru 2 rounds as follows:
#1 cruise
#2 50 easy/25 fast
#3 25 easy/50 fast
#4 all fast @ 100 pace
Final set had 2 options:
#1 = 4 x 100's @ 3:00 best average
or
#2 = 400 fast broken :10 at the 100 followed by a 200 kick which was done 25 easy with board/25 hard with board held vertical in the water
* As usual this group of swimmers like every group I ever coach has alzhiemers and has to be reminded that I want every streamline off all the walls to extend beyond the flags before breaking out.
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
I think I'll try this one today.
I liked the one Syd just did as well. Might do that next week.
From Tuesday's post, I assume you mean 50 breast/25 free??
My math skills are a bit rusty, but I'm struggling to get a 75 out of a 50br/50fr.
Why do we always run out of rum?
From Tuesday's post, I assume you mean 50 breast/25 free??
My math skills are a bit rusty, but I'm struggling to get a 75 out of a 50br/50fr.
You need to try harder! And math skills are overrated!
I corrected the mistake....it was 25 breast/50 free
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
On first glance, this looked to me like a fun speed workout, so I foolishly suggested it to our coaches for a Fast Friday. Who, knowing better, promptly chuckled, saw fit to not adjust any intervals for our SCM pool (except the 15m no breathers, which they graciously changed to the :35. Gee, thanks!), and fed to us today.
What looked to be "fun" on paper proved to be fairly brutal in the cold light of an Oregon dawn -- but we all agreed it was a very good set. I will admit that the "perfect form" 200s were pretty ragged for the first 75 or so.
Anyway, thanks for posting, Paul. I have liked the looks of a lot of your sets, but this was the first one I/we tried. We will likely be cribbing more of your stuff in the future.
At this point in the development of our society, there is virtually no writing which has not been plagiarized at least in part from another. I read that somewhere.
This was no boating accident.
Swam the noon Brophy workout...kick emphasis with Coaches Mark & John on deck.
Note..be prepared to be humbled when (an out of shape even) Misty Hyman is in the pool for a kick day.
SCY
Warm-up choice 10 minutes
Warm-up #2
9 x 100's @ 1:45 (2 swim/1 kick and/or drill)
Main #1
20 x 25's kick @ :25
16 x 25's kick @ :20
12 x 25's kick @ :25
8 x 25's kick @ :20
* Note, no break between each set, fins OK but not encouraged
Easy 200
Main #2
Repeat above swimming on same intervals
* Note 2; on the :25 intervals swam odds fly or back and even's free. On the :20 interval went to "speed play" by going fast on the odds and cruise on the evens.
*Note #3; This is one of the hardest workouts I've done in sometime...don't be fooled into thinkings its 25's so its "sprint" workout...this is highly aerobic and is basically 2 broken 1400's. I added the speedplay into it because all to often its easy to lapse into a "pace" and never get out of it...in any race I like to be able to shift gears at any time and catch up to, pass and hopefully blow by the other guy(s) and this type of training I think helps do that.
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
Swam the always "fun" Sunday Brophy workout with Coach Rankin on deck
SCY
Warm-up 10 minustes choice
Warm-up #2
12 x 75's
1-4 kick @ 1:45
5-8 drill @ 1:30
9-12 swim @ 1:15
Main #1
6 x 300's swim or pull descend in blocks of 2
1 & 2 @ 4:15
3 & 4 @ 4:00
5 @ 6 @ 3:45
5 minute choice recovery
200 free for time
4 minute choice recovery
Main #2
12 x 50's @ 1:00 emphasis on fast/perfect turns
200IM for time
4 minute choice recovery
100 or 50 choice for time
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
Swam the stroke day workout at Brophy with Coach Rankin
SCM
10 minute choice warm-up
8 x 25's @ :35 IM order, two of each stroke, 1 kick/1 swim
4 x 50's @ 1:05 IM order, 25K/25S
2 x 100 IM's @ 2:00
1 x 200 IM
4 x 200IM's @ 4:00 descend 1-4
6 minutes backstroke kick
6 x 75's @ 1:45 (50 fly fast/25 recovery choice)
6 minute breaststroke kick
4 x 50's @ 1:15 IM order/fast
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
Swam aerobic day at Brophy with Coach Rankin
SCY
10 minute choice warm-up
4 x 150's choice @ 2:30
4 x 50's @ :40
4 x (5 x 100's)
#1 @ 1:45
#2 @ 1:15
#3 @ 1:45
#4 @ 1:15
easy 100
2 x 400's pull @ 6:00
4 x 100's swim @ 1:10
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
Stroke Day at Brophy Coach Rankin on deck
SCM
10 minute choice warm-up
3 x 400IM's @ :30 rest
#1 50k/50d
#2 50d/50s
#3 swim
4 x the following:
4 x 50's @ 1:10 descend 1-4
1 x 100 IM @ 2:20 (descend 1-4 by round)
* round one 50's are fly, round two back, round three breast, round four free
500 breast or back build each 100
4 x 25's fast (same stroke as on the 500) no interval, full recovery
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
I coached the morning workout at Cactus, speed work.
SCY
warm-up
25s/25k/25s/25d-repeat for 10 minutes
4 x 75's power kick @ :20 rest (kick as far/fast underwater as you can off walls, swim easy free when you need to surface for a breath)
4 x (3 x 25's @ :35) "cycle 3" (round 1 fly, 2 back, 3 breast, 4 free)
#1 DPS
#2 Rev w/fists
#3 find the mid-point between the first to at speed
Main #1
4 x 50's @ 2:00 fast IM order
- extra :30 rest
1 x 100IM fast
300 hypoxic pull recovery
Main #2
4 x 100's @ 3:00 fast choice of free or IM order
- extra :30 rest
1 x 200 fast choice of free or IM
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
Swam the noon workout at Brophy, speed work.
SCY
10 minute choice warm-up
8 x 100's @ 1:45
odds = choice swim
evens = swim/kick/drill/build
Kick
150 cruise
12 x 25's @ :30 hold strong pace
Swim
12 x 50's @ 1:30 fast from a dive
odd's = choice
evens = free with overkick
200 easy
12 x 25's @ :45 fast
odd's = choice
even's = free with overkick
100 easy
50 kick for time
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
Kick day at Brophy with Coach Rankin on deck
SCM
10 minute choice warm-up
8 x 100's
odds choice @ 1:45
evens 50 kick/50 drill @ 2:00
12 x 50's kick @ 1:10
odds = 25 over/25 under
evens = 25 under/25 over
200 kick for time
8 x 25's dolphin kick on back @ :35
100 kick for time
6 x 25's breast kick on back @ :45
50 kick for time
8 x 25's @ :35
- push and swim fast to wall/touch and go into vertically kicking until send-off
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
Swwam the Saturday SRC workout with Coach Jonny on deck
SCY
10 minute choice warm up
Kick easy 200
Kick 4 x 25's variables
#1 build
#2 ascend
#3 cruise
#4 fast
Kick 10 x 50's @ 2:00 best average
Easy 200
Swim/Pull
1 x 275 cruise
2 x 225 (1 cruise/1 build)
3 x 175 (Descend 1-2)
4 x 125 (descend 1-4)
5 x 75 best average
All on :40 per 50 base
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
Paul, just for interest's sake, and also to shame myself into doing something (at last ) about my appallingly ineffective kick, what times did you do for the 200, 100 and 50m kicks?
I struggled to do those 12 x 50's on 1:10. On an all out 50 I can barely go 50 seconds. I didn't even attempt the 200 and 100 for time. I think I would have a real problem going under 5 mins for a 200m kick. I finished the rest of the workout though and my legs feel wasted now.
Also what did you mean by 25over/25 under? I just did them all with a board alternating free and fly.
Syd, my kick has always been pretty strong but has struggled the last few years after two knee surgeries...in college sub 1:00 minute for a 100 (scy) was easy...now I can only get in the 1:10 range (about 2:30 for a 200, 29+ for a 50).
"over/under's" or "under/over's" are brutal and I love them! When you set them up as back to back efforts as in this set it just gets nasty...and you should adjust the interval a bit initially so you're getting about 20-25 seconds rest.
The "under" is pushing off the wall with no board and streamline kicking underwater as far as you can without a breath..."over" is kicking on the surface with or without a board.
One thing about kicking, doing lots of it will certainly improve your kick but don't forget ankle flexibility...something that really handicaps a lot of "land sport" converts to swimming. My ankles actually go beyond 90 degree's and although that is somewhat genetically determined you can improve your flexbility in that joint with some extra work.
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
I ave moved into the 3rd phase of a 4 phase periodization plan that I have followed in one form or another for years and cycle thru 2-3x over 12 months regardless of whether or not I actually attend a fully rested meet.
Typically phase I is base building and can last from 4-12 weeks (this year has been 12 because I'm still not sure what meet I'm focusing on and entirely sure of events expect no 500). Phase II moves into short rest aerobic-interval training, Phase III shifts to 2-3x a week of dedicated speed work and 1-2 days of aerobic-interval work, Phase IV will be the start of a 4 week taper.
During my Phase IV swimming I do tend to train a little more on my own because I would completely disrupt the regular practice...this morning Laura did a speed workout in Santa Fe:
SCY
Swim 400 fartlec rotating thru as follows: 25 swim/25 kick/25 swim/25 drill or scull
Pull 5 x 75's @ :20 seconds rest as follows:
- odds = 25 free/25 back/25 free
- evens = 25 free/25 breast/25 free
* On the freestyle 1 breath per length
Swim 4 x 50's @ 1:30 at 200 goal pace
* essentially a broken 200 with more rest. Over the next 4-5 weeks I'll attempt to get faster with less and less rest, ideally coming down to 15 seconds at each 50
Swim 16 x 25's @ :35 "lactate blasts"
- 90-95% effort to 15yds w/no breath then cruise to the wall easy
- I went IM order 4 of each stroke
300-400 easy pull with snorkel focusing on technique and dps
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
Swam the recovery day workout at Sun Devil with Coach Jenn on deck
SCY
10 minute choice warm-up
16 x 25's IM order (blocks of 4 by stroke) @ :45 as follows
#1 kick
#2 drill
#3 drill
#4 build
8 x 50's choice @ 1:00 "swim golf"
- descend 1-4, 5-8
3 x thru the following:
1 x 150 hypoxic pull @ 2:30
2 x 50's drill (single arm swim) @ 1:10
4 x 25's swim (no breather) @ :50
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
Coached the Saturday 7-9:30 am workout at Cactus
* I like to pull bits and pieces from workouts I've swam or coached from the last few weeks and make these "hell day" by trying to work every energy system and muscle group with a variety of distances, rest intervals and strokes.
SCY
10 Minute choice warm-up
2 x (4 x 100's) @ 1:50 as follows
Cycle twice thru:
#1 25 fly drill/75 free build
#2 25 back drill/75 free build
#3 25 breast drill/75 free build
#4 25 free drill/75 free drill
8 x 75's @ 1:30
- odds = 25 free/25 back/25 free, evens 25 free/25 breast/25 free (3 breaths or less on all freestyle legs)
* pull with paddles & using kick board for buoy to work on reducing over rotation and "scissor kicking" for free/back...and just to make people suffer holding the board in place on breast
8 x 50's kick @ 1;15
odd's = 25 over w/board- 25 under
evens = 25 under/25 over
Main
(i've seen this set refered to a number of ways and posted in workouts on this site and wanted to change it up a little and try it out)
1650 swam as follows:
500 free negative split/rest :20, 400IM build withing each 100/rest :20, 300 back build by 50's/ rest :20, 200 breast build by 50's/rest :20, 100 fly fast, rest :20, 100 fly fast, rest :20, 150 "power kick" (kick as far and as hard as you can off each wall and swim easy free to far wall if you need to surface for a breath...open turns)
100 easy
16 x 25's all out to 15yds with no rest, easy to wall as follows:
1-4 fly @ :35
5-8 back @ :35
9-12 breast @ :35
13-16 free @ :30
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
After coaching the Saturday 7-9:30am workout at Cactus went down to ASU to swim the 9-10:30am workout...Circuit training day.
10 minute choice wam-up
6 x 50's @ 1:00 build
7 lanes each with an 8 minute cycle
Lane 1 = 5 x 50's @ 1:30 under/overs
Lane 2 = 4 x 100's @ 2:00 stroke best average
Lane 3 = 5 x 50's @ 1:30 choice scull
Lane 4 = :45 on/:15 vertical kicking
Lane 5 = 8 minute hypoxic recovery pull
Lane 6 = 4 x 100's @ 2:00 free best average (I went to an pen lane with fins/paddles @ did 12 x 25's 5 stroke fast break out's)
Lane 7 = 8 x 25's @ 1:00 underwater dolphin kick
I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.
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