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)
Had a chance to swim with the Cactus group instead of coach today, Coach laura on deck:
SCY
Warm up
200 swim/200 kick/200 pull
Main Set: this was done in two groups, one doing free the other IM both on the same intervals...I did the IM version for some stupid reason.
4 x 25's @ :30 IM order
1 x 50 @ 1:00 choice build
1 x 400IM fast
100 easy
4 x 50's @ 1:00 IM switch (25 fly/25 back, 25 back/25 ***, etc.)
2 x 50's @ 1:00 choice build
1 x 300IM fast (we did it dropping the 100 free)
100 easy
4 x 75's @ 1:20 IM switch (50 fly/25 back, 50 back/25 ***, etc.)
3 x 50's @ 1:00 choice build
1 x 200IM fast
100 easy
4 x 100's @ 1:45 IM switch (50 fly/50 back, 50 back/50 ***, etc.)
4 x 50's @ 1:00 choice build
1 x 100IM fast
100 easy
100 kick
4 x 25's power kick @ :40
PS; enjoyed having a "ringside seat" watching Patrick swim circles around us all!
Had a chance to swim with the Cactus group instead of coach today, Coach laura on deck:
SCY
Warm up
200 swim/200 kick/200 pull
Main Set: this was done in two groups, one doing free the other IM both on the same intervals...I did the IM version for some stupid reason.
4 x 25's @ :30 IM order
1 x 50 @ 1:00 choice build
1 x 400IM fast
100 easy
4 x 50's @ 1:00 IM switch (25 fly/25 back, 25 back/25 ***, etc.)
2 x 50's @ 1:00 choice build
1 x 300IM fast (we did it dropping the 100 free)
100 easy
4 x 75's @ 1:20 IM switch (50 fly/25 back, 50 back/25 ***, etc.)
3 x 50's @ 1:00 choice build
1 x 200IM fast
100 easy
4 x 100's @ 1:45 IM switch (50 fly/50 back, 50 back/50 ***, etc.)
4 x 50's @ 1:00 choice build
1 x 100IM fast
100 easy
100 kick
4 x 25's power kick @ :40
PS; enjoyed having a "ringside seat" watching Patrick swim circles around us all!
