Saturday, October 19, 2013

Saturday morning Coaching

This morning I coached at SDRC and today gave each lane an option: Distance with a moderate intensity and short amount of rest, or sprint sets with extreme intensity with more rest. Most people opted for the sprint sets:
Objective:  Aerobic/Distance


Advanced - Total 5,500 yards


Warm up:
300 - 100 drill free, 100 choice, 100 perfect freestyle
300 - 6 x 50’s on :45


Main Set:
2000 - 10 x 200’s (4 on 3:00,  3 on 2:50, 3 (pull) on 2:40)
100 choice easy
1600 - 16 x 100’s (4 on 1:30, 8 on 1:25, 4 (pull)on 1:20)
100 choice easy
800 - 16 x 50’s (4 on :45, 4 on :40, 4 on :35)


Cool Down:
100 easy kick
100 easy pull

100 easy choice

I took a quick break and ate a Powerbar which was perfect cause the next set was all about speed with more recovery:

Objective:  VO2 Max

Advanced - Total 4,500 yards

Warm up:
300 choice easy
200 kick
300 choice Desc 1 - 3

Main Set:
300 free @ 75-80% effort, rest 15 seconds
400 - 4 x 100’s, :20 ri, but HOLD FAST TIMES! (1:35 interval holding 1:13)
300 free @ 75-80% effort, rest 15 seconds
500 - 5 x 100’s, :20 ri, but HOLD FAST TIMES! (1:35 interval holding 1:13)
300 free @ 75-80% effort, rest 15 seconds
600 - 6 x 100’s, :20 ri, but HOLD FAST TIMES! (1:40 interval holding 1:15)
300 free @ 75-80% effort, rest 15 seconds
200 - 4 x 50’s, :30 ri, but HOLD FAST TIMES! (1:00 interval holding :30-31)

Cool Down:
100 easy choice
200 kick
100 easy choice
400 pull large - small paddles


10,000 yards total in 3:00

After the workout and everyone was gone, I got my suit on and did BOTH workouts. Felt great during them all..



When I got home my copy of H2Open was in the mail with the article on the GSL that Paul put together. Very cool!















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