Some of NTMSC's Member's Favourite Workouts
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Descending 200's: 12 x 200, 1 to 3 - (Slow - Medium - Fast) on a pace time that gives 15 seconds rest on the easy one. Coach Doug's personal favorite!!!
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Typewriter 100's: 18 x 100 Free on 2:30, - This set is basically a descending 1 to 6 set with an added twist: after each 100, all swimmers in each lane move over to the next lane. Lane 1 is a social lane, where talking, yakking, floating takes place as you progress through the lanes you gradually get faster. When you get to lane 6 you have two issues to deal with: Firstly, to push yourself to swim as hard as you can - 100% effort and secondly to deal with one of the Coaches (mainly Doug) sitting on a chair motivating (whips and chains) you to swim faster..... This set comes from Doug's days as a CIAU swimmer under U of T Coach Bryon Macdonald.
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The Thompson Trot: (Must have two pools). Another U of T standout, it's name coming from Dan Thompson, a previous world record holder in the 100 fly. The Thompson Trot was originally done by swimmers who had shoulder problems, it was a fast trot a few times around U of T's teaching pool, great for cardio. Then someone got creative and added swimming a 50 in the regular pool, all on a pace. Repeated several times, you see the world in a different perspective.
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12 Days of Christmas: Great traditional workout - Works off those excess holiday calories. Interesting Facts: Do all 12 days - a grand total of 9100 metres. Quickest non stop time on record 2:39. The workout is sung by the Coach to the Christmas tune of "The 12 Days of Christmas".
On the 1st of Christmas my Coach gave to me; 25 free - no breath. On the 2nd of X-mas my Coach gave to me; 50 Fly, 25 Free - n.b. On the 3rd day of X-mas my Coach gave to me; 75 Breast, 50 Fly, 25 Free - n.b. On the 4th day of X-mas my Coach gave to me; 100 IM, 75 Breast, 50 Fly, 25 Free - n.b. On the 5th day of X-mas my Coach gave to me; 125 Back, 100 IM, 75 Breast, 50 Fly, 25 Free - n.b. On the 6th day of X-mas my Coach gave to me; 150 Kick, 125 Back, 100 IM, 75 Breast, 50 Fly, 25 Free - n.b. On the 6th day of X-mas my Coach gave to me; 150 Kick, 125 Back, 100 IM, 75 Breast, 50 Fly, 25 Free - n.b. On the 7th day of X-mas my Coach gave to me; 175 Breast, 150 Kick, 125 Back, 100 IM, 75 Breast, 50 Fly, 25 Free - n.b. On the 8th day of X-mas my Coach gave to me; 200 IM, 175 Breast, 150 Kick, 125 Back, 100 IM, 75 Breast, 50 Fly, 25 Free - n.b. On the 9th day of X-mas my Coach gave to me; 225 Free, 200 IM, 175 Breast, 150 Kick, 125 Back, 100 IM, 75 Breast, 50 Fly, 25 Free - n.b. On the 10th day of X-mas my Coach gave to me; 250 Kick, 225 Free, 200 IM, 175 Breast, 150 Kick, 125 Back, 100 IM, 75 Breast, 50 Fly, 25 Free - n.b. On the 11th day of X-mas my Coach gave to me; 275 Pull, 250 Kick, 225 Free, 200 IM, 175 Breast, 150 Kick, 125 Back, 100 IM, 75 Breast, 50 Fly, 25 Free - n.b. On the 12th day of X-mas my Coach gave to me; 300 IM (Via 75's), 275 Pull, 250 Kick, 225 Free, 200 IM, 175 Breast, 150 Kick, 125 Back, 100 IM, 75 Breast, 50 Fly, 25 Free - n.b.
MAKE UP YOUR OWN WORKOUTS
