Set(s) of the Week

I am a keeper of all workouts...for every season I have been a head coach I have typed up each workout and at the end of the season I put them into a lovely Kinko's binded notebook. Every so often there is a day when I am just not feeling orginial so I flip through the pages and see something that will work for the day (with some modifications)...that is what we do.

Yesterday and this morning I re-worked some old sets...

Sam did 200 x 25's (a al Jacksonville Training Trip)
200 x 25
20 @ :5 rest, must do at least 3 of each stroke, no kick
20 @ :40 breast pull w/ buoy, no kick
20 @ :30 slk
10 @ :40 no free 3,6,9 AO
10 @ :35 choice underwater even easy
10 @ :30 pick 4 go AO, rest oyo
10 @ :25 free #5/#10 = fly
10 @ :20 make it
4 @ :5 rest
10 @ :30 AO big kicks
20 @ :30 AO big kicks w/ Zoomers
10 @ :30 AO big kicks
6 @ :5 rest
4 x
(3 @ :20
(1 @ :40
(2 @ :15
(2 @ :40
8 oyo @ :5 rest

Kasey did the following modified set
(a la the same Jacksonville Trip)

500 T turns w/ paddles, first 4 hand touches AO, no breath
10 x 50 w/ zoomers swim @ 1:00 go FAST
400 T turns w/ paddles, first 7 hand touches AO, no breath
10 x 50 w/ zoomers kick @ 1:00 go FAST
300 T turns w/ paddles, first 10 hand touches AO, 1 breath after 5
10 x 50 w/ zoomers swim @ :45 go FAST
200 T turns w/ paddles, first 13 hand touches AO, 1 breath after 7
10 x 50 w/ zoomers slk @ :45 go FAST
100 T turns w/ paddles, first 16 hand touches AO, 1 breath after 9


This morning Amanda (Palmer) did the following modified sets...
3 x
(6 x 25 fly @ :25
(3 x 50 back @ :50
(2 x 75 breast @ 1:20
(1 x 150 free @ 2:15

4 x 25 pull @ :20 3 breaths
4 x 25 pull @ :25 2 breaths
4 x 25 pull @ :30 1 breaths
4 x 25 pull @ :35 0 breath

I actually can't take credit for Amanda's...last spring I borrowed from (evil) Ed Denny (my coach at Fairmont State) the workout book from my senior year (which was typed up and kinko's binded) and this general idea was in there.