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)
Fort....on those longer kicks they (for me) are definitely not "social"...I kick for distance so to speak and try to hold the tempo that would be used in a race of that length (2:00 kick = tempo for 200 free).
This morning went to train with Coach Laura Winslow in Scottsdale:
SCY
Warm Up
2x 200 swim/100 kick/100 drill
8 x 25's @ :35
2x
#1 build
#2 easy
#3 build
#4 fast
Main Set #1 (swim)
200 @ 2:15
8 x 50's @ :45
200 @ 2:30
6 x 50's @ 40
200 @ 2:45
4 x 50's @ :35
200 @ 3:00
Main Set #2 (pull)
200 @ 3:00
8 x 50's @ :35
200 @ 2:45
6 x 50's @ :40
200 @ 2:30
4 x 50's @ :45
200 @ 2:15
Main Set #3
6 x 100's @ 2:00
#1 = 100 fast
#2 = 75 fast/25 cruise
#3 = 50 fast/50 cruise
#4 = 25 fast/75 cruise
#5 = 100 cruise
#6 = 100 cruise
Fort....on those longer kicks they (for me) are definitely not "social"...I kick for distance so to speak and try to hold the tempo that would be used in a race of that length (2:00 kick = tempo for 200 free).
This morning went to train with Coach Laura Winslow in Scottsdale:
SCY
Warm Up
2x 200 swim/100 kick/100 drill
8 x 25's @ :35
2x
#1 build
#2 easy
#3 build
#4 fast
Main Set #1 (swim)
200 @ 2:15
8 x 50's @ :45
200 @ 2:30
6 x 50's @ 40
200 @ 2:45
4 x 50's @ :35
200 @ 3:00
Main Set #2 (pull)
200 @ 3:00
8 x 50's @ :35
200 @ 2:45
6 x 50's @ :40
200 @ 2:30
4 x 50's @ :45
200 @ 2:15
Main Set #3
6 x 100's @ 2:00
#1 = 100 fast
#2 = 75 fast/25 cruise
#3 = 50 fast/50 cruise
#4 = 25 fast/75 cruise
#5 = 100 cruise
#6 = 100 cruise
