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 mornings workout at Cactus...Wednesday's are speed days:
SCY
Warm up
400 every 4th length kick
Set #1
2 x 100's @ 1:30 (#1 cruise, #2 @ 80%)
4 x 75's @ 1:15 (50 swim/25 scull
2 x 100's @ 1:30 (#1 @ 80%/ #2 cruise)
4 x 50's @ :50 stroke or IM
2 x 100's @ 1:30 (#1 first 50 easy/2nd @ 80%, #2 opposite)
4 x 25's @ :40 power kick
Main Set
200 Fast
easy 100
200 Fast broken :10 at the 50 (has to be a different stroke)
easy 100
100 Fast
easy 100
100 Broken :15 at the 50 & :15 sec at the 75 (different stroke)
easy 100
50 Fast
easy 100
50 broken :15 @ the 25 (different stroke)
easy 100
4 x 25's Fast choice no interval, rest was about 1:30
I coached this mornings workout at Cactus...Wednesday's are speed days:
SCY
Warm up
400 every 4th length kick
Set #1
2 x 100's @ 1:30 (#1 cruise, #2 @ 80%)
4 x 75's @ 1:15 (50 swim/25 scull
2 x 100's @ 1:30 (#1 @ 80%/ #2 cruise)
4 x 50's @ :50 stroke or IM
2 x 100's @ 1:30 (#1 first 50 easy/2nd @ 80%, #2 opposite)
4 x 25's @ :40 power kick
Main Set
200 Fast
easy 100
200 Fast broken :10 at the 50 (has to be a different stroke)
easy 100
100 Fast
easy 100
100 Broken :15 at the 50 & :15 sec at the 75 (different stroke)
easy 100
50 Fast
easy 100
50 broken :15 @ the 25 (different stroke)
easy 100
4 x 25's Fast choice no interval, rest was about 1:30
