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 is "quality" day at both SDM & Brophy...went across town to workout with coach Rankin at Brophy:
There is an extended "open" warm up from 11:30-11:50
SCY
Warm Up
6 x 150's @ 2:30 last 50 kick
Set 1
4 x 50's @ 1:00 w/less than 6 breaths
4 x 50's @ 1:00 working turn
4 x 50's @ 1:00 working finish
4 x 50's @ 1:00 descend 1-4
Set 2
3x thru the following @ 5:30:
- 200 fast
- 50 to 100 choice recovery
Set 3
5 x 100's pace @ 1:30
Set 4
4 x 50's @ 2:00 fast from a dive
Wednesday is "quality" day at both SDM & Brophy...went across town to workout with coach Rankin at Brophy:
There is an extended "open" warm up from 11:30-11:50
SCY
Warm Up
6 x 150's @ 2:30 last 50 kick
Set 1
4 x 50's @ 1:00 w/less than 6 breaths
4 x 50's @ 1:00 working turn
4 x 50's @ 1:00 working finish
4 x 50's @ 1:00 descend 1-4
Set 2
3x thru the following @ 5:30:
- 200 fast
- 50 to 100 choice recovery
Set 3
5 x 100's pace @ 1:30
Set 4
4 x 50's @ 2:00 fast from a dive
