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.
We had two groups today, one of the regulars is a St. Olaf grad and he does an annual tribute workout:
After warm up
60 x 25's fly/no breathers @ 1:00
After each each block of 10 one of the group has to climb up on the blocks and sing the St. Olaf fight song...which was VERY entertaining for the 100+ age group divers and their parents on deck for a competition!
For the rest of the team it was a middle distance day...90 minute...SCY. I want to thank Chris as I "poached" a set from a workout he posted on JM's thread,
Warm Up:
300 swim
200 pull
100 kick
50 scull
Main set #1
1 x 300 @ 4:00 negative split
2 x 200's @ 2:40 (#1 cruise/#2 fast)
3 x 150's @ 2:00 (#1 50 fast/100 easy, #2 100 fast/50 easy, #3 fast)
5 x 100's @ 1:20 best average
100 easy
Main set #2
11 x (3 x 50's @ 1:00) as follows:
#1 cruise
#2 200 pace
#3 fast from a dive
100 easy
4 x power kicks @ 1:00
I coached this morning at Cactus.
We had two groups today, one of the regulars is a St. Olaf grad and he does an annual tribute workout:
After warm up
60 x 25's fly/no breathers @ 1:00
After each each block of 10 one of the group has to climb up on the blocks and sing the St. Olaf fight song...which was VERY entertaining for the 100+ age group divers and their parents on deck for a competition!
For the rest of the team it was a middle distance day...90 minute...SCY. I want to thank Chris as I "poached" a set from a workout he posted on JM's thread,
Warm Up:
300 swim
200 pull
100 kick
50 scull
Main set #1
1 x 300 @ 4:00 negative split
2 x 200's @ 2:40 (#1 cruise/#2 fast)
3 x 150's @ 2:00 (#1 50 fast/100 easy, #2 100 fast/50 easy, #3 fast)
5 x 100's @ 1:20 best average
100 easy
Main set #2
11 x (3 x 50's @ 1:00) as follows:
#1 cruise
#2 200 pace
#3 fast from a dive
100 easy
4 x power kicks @ 1:00
