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)
Monday's are "Distance Day" with the Santa Barbara Swim Club's masters team who we had the pleasure of working our with this morning.
LCM
Warm Up set #1
300 swim choice
300 swim 50 free/50 back
300 50 cruise/50 build
Warm Up set #2 (10 seconds rest after each)
2 x 50's kick
2 x 100's 50 drill/50 swim
2 x 200's build
Main
800 negative split @ 12:00
4 x 150's descend 1-4 @ 2:20
400 negative split @ 6:00
4 x 100's descend 1-4 @ 1:25
Monday's are "Distance Day" with the Santa Barbara Swim Club's masters team who we had the pleasure of working our with this morning.
LCM
Warm Up set #1
300 swim choice
300 swim 50 free/50 back
300 50 cruise/50 build
Warm Up set #2 (10 seconds rest after each)
2 x 50's kick
2 x 100's 50 drill/50 swim
2 x 200's build
Main
800 negative split @ 12:00
4 x 150's descend 1-4 @ 2:20
400 negative split @ 6:00
4 x 100's descend 1-4 @ 1:25
