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)
Monday's are distance day's at Brophy, swam with Coach Mark on deck:
20 minute choice warm up
10 x 75's
- odd's swim choice @ 1:15
- evens kick and/or drill @ 1:30
Main
4 x 300's @ 4:15
100 drill (finger tip drag)
3 x 300's @ 4:00
100 drill (3 x 6 switch = 3 strokes then 6 kicks on side/repeat)
2 x 300's @ 3:45
100 recover
1 x 300
Monday's are distance day's at Brophy, swam with Coach Mark on deck:
20 minute choice warm up
10 x 75's
- odd's swim choice @ 1:15
- evens kick and/or drill @ 1:30
Main
4 x 300's @ 4:15
100 drill (finger tip drag)
3 x 300's @ 4:00
100 drill (3 x 6 switch = 3 strokes then 6 kicks on side/repeat)
2 x 300's @ 3:45
100 recover
1 x 300
