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)
Hey Paul,
This looks like a good workout, but I'll need to adjust the interval a bit to fit my speed. What is the target time for the 100's so I can figure out how much rest I should allow?
Thanks
Warm up set 2x the following
150 @ 2:30 (no breathing out of turns)
100IM @ 1:45
6 x 25's kick @ :35
50 scull
Main set
6 x 100's @ 1:25
200IM or stroke recovery @ 4:00
5 x 100's @ 1:20
200IM or stroke recovery @ 4:00
4 x 100's @ 1:15
200IM or stroke recovery @ 4:00
3 x 100's @ 1:10
200IM or stroke recovery
2 x 100's @ 1:05
300 easy kick w/board
6 x 25's kick @ 1:00 (25 fast/25 easy)
4 x 25's fast @ :15 w/fins & paddles
Hey Paul,
This looks like a good workout, but I'll need to adjust the interval a bit to fit my speed. What is the target time for the 100's so I can figure out how much rest I should allow?
Thanks
Warm up set 2x the following
150 @ 2:30 (no breathing out of turns)
100IM @ 1:45
6 x 25's kick @ :35
50 scull
Main set
6 x 100's @ 1:25
200IM or stroke recovery @ 4:00
5 x 100's @ 1:20
200IM or stroke recovery @ 4:00
4 x 100's @ 1:15
200IM or stroke recovery @ 4:00
3 x 100's @ 1:10
200IM or stroke recovery
2 x 100's @ 1:05
300 easy kick w/board
6 x 25's kick @ 1:00 (25 fast/25 easy)
4 x 25's fast @ :15 w/fins & paddles
