Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.
For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:
SCY
800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time
400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)
200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)
Wednesday's speed day (I coached)
after warm up of about 1200yds
SCY
4 x 25's variable: #1 easy to fast, #2 fast to easy, #3 all easy #4 all fast
50 choice for time from a dive
300 hypoxic pull-recovery
4 x 50's descend to 75-80% @ 1:00
100 choice for time from a dive
300 hypoxic pull-recovery
4 x 25's no breathers @ :30
200 choice for time from a dive
50 easy
Broken 200 for time (:10 at the 50)
50 easy
Broken 100 for time (:10 at the 25)
50 easy
50 for time from a dive
Wednesday's speed day (I coached)
after warm up of about 1200yds
SCY
4 x 25's variable: #1 easy to fast, #2 fast to easy, #3 all easy #4 all fast
50 choice for time from a dive
300 hypoxic pull-recovery
4 x 50's descend to 75-80% @ 1:00
100 choice for time from a dive
300 hypoxic pull-recovery
4 x 25's no breathers @ :30
200 choice for time from a dive
50 easy
Broken 200 for time (:10 at the 50)
50 easy
Broken 100 for time (:10 at the 25)
50 easy
50 for time from a dive
