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)
Swam the Sunday workout at Brophy with Coach Rankin.
SCY
Optional 30 minute warm up
Main set #1
3x the following:
200IM @ 3:45 (25kick/25 swim)
100 @ 2:00 50 3 x 3 (3 strokes/6 kicks)/50 catcu up free
4 x 25's @ :30 descend 1-4
Main set #2
6 x 400's
#1 @ 5:30
#2 @ 5:15
#3 @ 5:00
repeat
9 minute kick; 50 free/50 stroke
16 x 25's @ :25 stroke
16 x 25's @ :20 free
And for the record I sucked and bailed on most of the workout!
Swam the Sunday workout at Brophy with Coach Rankin.
SCY
Optional 30 minute warm up
Main set #1
3x the following:
200IM @ 3:45 (25kick/25 swim)
100 @ 2:00 50 3 x 3 (3 strokes/6 kicks)/50 catcu up free
4 x 25's @ :30 descend 1-4
Main set #2
6 x 400's
#1 @ 5:30
#2 @ 5:15
#3 @ 5:00
repeat
9 minute kick; 50 free/50 stroke
16 x 25's @ :25 stroke
16 x 25's @ :20 free
And for the record I sucked and bailed on most of the workout!
