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)
I coached this morning at Cactus:
SCY
warm up = 600 (or 10 minutes) rotate thru 25 swim/25 kick/25 swim/25 scull
16 x 100's
odds free @ 1:30
even's IM/Stroke or kick @ 1:45
Main set
200 @ 2:30 fast
4 x 50's @ :40 pace
2 x power kicks @ :30 (kick as hard/far as you can underwater, swim easy free to wall if you surface for a breath
100 easy
200 @ 2:30 pace
4 x 50's @ :40 fast
2 x power kicks @ :30
100 easy
400 hypoxic pull (2 breaths per length)
Kick
25/50/75/100/75/50/25 each length is smooth to far side flags/fast into wall
Quite a few people have asked about the send off's on these workouts being pretty quick and I want to make sure that people know I'm only posting the "Group 1" intervals...there is always at least one other....usually two groups. Case in point the workout listed above from this morning:
Group II
200 @ 2:45
50's @ :45
25's @ :40
Group III
200 @ 3:15
50's (2 instead of 4) @ :50
25's @ :45
Group IV
200, 50's & 25's all on 15 seconds rest
I coached this morning at Cactus:
SCY
warm up = 600 (or 10 minutes) rotate thru 25 swim/25 kick/25 swim/25 scull
16 x 100's
odds free @ 1:30
even's IM/Stroke or kick @ 1:45
Main set
200 @ 2:30 fast
4 x 50's @ :40 pace
2 x power kicks @ :30 (kick as hard/far as you can underwater, swim easy free to wall if you surface for a breath
100 easy
200 @ 2:30 pace
4 x 50's @ :40 fast
2 x power kicks @ :30
100 easy
400 hypoxic pull (2 breaths per length)
Kick
25/50/75/100/75/50/25 each length is smooth to far side flags/fast into wall
Quite a few people have asked about the send off's on these workouts being pretty quick and I want to make sure that people know I'm only posting the "Group 1" intervals...there is always at least one other....usually two groups. Case in point the workout listed above from this morning:
Group II
200 @ 2:45
50's @ :45
25's @ :40
Group III
200 @ 3:15
50's (2 instead of 4) @ :50
25's @ :45
Group IV
200, 50's & 25's all on 15 seconds rest
