Coach for the day

Coach Bill is in Austin today and asked me to coach. He took full advantage of the fact that I am injured and have nothing better to do at 6:15am than sleep. The truth is, I'm pretty sure all of his reputable backups were busy, so he while he wasn't to the point of begging me to do it, I could sense his urgency. I said yes. But let me tell you, I have a newfound respect for Coach Bill and his management of the workouts. It's a lot harder than it seems! You have to create the workout, make copies, figure out times for the lanes, and then manage the workout. Not to mention the complaints. I mean, really, who in their right mind would complain to a COACH about an interval? Let's just say, I may be a reformed swimmer after this experience. But I got the chance to do one of my favorite workouts and I think people liked it. They certainly got a LOT of yards in! Here it is:

Warmup
5 x 200 (Yes, this is warmup set)
All on :30 rest
1.200 swim easy
2.200 drill/swim by 50
3.200 pull hypoxic (7,3,5,3)
4.200 IM/stroke choice
5.200 kick (tee-hee)
(1000 total)

8 x 75’s
Going:
1-4 stroke choice
5-8 free
1,2: 1:20
3,4: 1:15
5,6: :60
7,8: 1:05
(1600 total)

Main set:

2 x thru:
300 swim (or pull) on 4:30
2 x 150 IM order no free on 3:45
4 x 75 descend choice on 1:05
50 easy on :60
Rinse and repeat
(3500 total)

4(4 x 25’s)
In this order:
1st one is sprint on :35
2nd one is stroke on :45
3rd one is no breath under h20 on :45
4th one is ez on :35

(3900 total)

200 kick
(4100 total)

My intervals were a bit aggressive for all lanes, particularly with the IM and stroke, so we worked it out by the main set. Not all lanes could do the entire set, but most got through all of the main set. With regard to intervals, I guess my philosophy is to let people adjust for more time rather than give them a free pass with too much rest. I had a lot of fun, but would really prefer to be swimming rather than on deck. Maybe soon.