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.
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
100 easy
4 x power kicks @ 1:00
This was a lot harder than it looks on "paper" ... the killer was diving each of the fast 50s.
I'm glad I'm taking the rest of the weekend off ... and kicking back tonight to watch the #1 Longhorns (hopefully) defeat Missouri. I just feel so bad for the football team to have to endure so many #1 tower lighting ceremonies in Austin for the swim team ... they deserve another.
I coached this morning at Cactus.
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
100 easy
4 x power kicks @ 1:00
This was a lot harder than it looks on "paper" ... the killer was diving each of the fast 50s.
I'm glad I'm taking the rest of the weekend off ... and kicking back tonight to watch the #1 Longhorns (hopefully) defeat Missouri. I just feel so bad for the football team to have to endure so many #1 tower lighting ceremonies in Austin for the swim team ... they deserve another.
