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)
As I mentioned above both SDM & Brophy set aside specific days to emphasis different types of training...Laura went to Brophy today which is designated stroke/IM and had lots of "fun" with this one from Coach Rankin!
SCY
Warm Up
4 x 25's fly @ :30
4 x 50's back @ 1:00
4 x 75's *** @ 1:30
4 x 100 IM's @ 2:00
Main set:
9 x 200's @ 3:30
3 x as follows;
2 fast stroke or IM
1 moderate free
200 kick no board/no free
16 x 25's @ :25 (Im order) all fast
As I mentioned above both SDM & Brophy set aside specific days to emphasis different types of training...Laura went to Brophy today which is designated stroke/IM and had lots of "fun" with this one from Coach Rankin!
SCY
Warm Up
4 x 25's fly @ :30
4 x 50's back @ 1:00
4 x 75's *** @ 1:30
4 x 100 IM's @ 2:00
Main set:
9 x 200's @ 3:30
3 x as follows;
2 fast stroke or IM
1 moderate free
200 kick no board/no free
16 x 25's @ :25 (Im order) all fast
