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)
Laura and I got a little altitude training in this morning with Coach Liz Hobbs at Northern Arizona University.
SCM
15 minute choice warm up
4 x 50's @ 10 sec rest 25 drill/25 swim
4 x 50's kick @ 10 sec rest 25 easy/25 fast
4 x 25 swim @ 10 sec rest descend 1-4
Swim 5x the following
3 x 100's swim @ 1:30
1 x 100 kick @ 2:15
Pull 2x the following
200 @ 3:00
4 x 50's @ :50 descend 1-4
Laura and I got a little altitude training in this morning with Coach Liz Hobbs at Northern Arizona University.
SCM
15 minute choice warm up
4 x 50's @ 10 sec rest 25 drill/25 swim
4 x 50's kick @ 10 sec rest 25 easy/25 fast
4 x 25 swim @ 10 sec rest descend 1-4
Swim 5x the following
3 x 100's swim @ 1:30
1 x 100 kick @ 2:15
Pull 2x the following
200 @ 3:00
4 x 50's @ :50 descend 1-4
