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
20 minute choice warm-up
4 x 50's kick @ 1:00
4 x 50's drill @ :55
4 x 50's stroke or IM @ :50
4 x 50's free @ :45
Main Set
24 x 100's or 75's @ 1:30 every 3rd fast
6 minute "social" kick
16 x 25's kick @ :35 descend 1-4
4 x 200's @ 3:30 (100 back/100 *** w/pull buoy)
Swam the Sunday workout at Brophy with Coach Rankin
SCY
20 minute choice warm-up
4 x 50's kick @ 1:00
4 x 50's drill @ :55
4 x 50's stroke or IM @ :50
4 x 50's free @ :45
Main Set
24 x 100's or 75's @ 1:30 every 3rd fast
6 minute "social" kick
16 x 25's kick @ :35 descend 1-4
4 x 200's @ 3:30 (100 back/100 *** w/pull buoy)
