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 the morning workout at Cactus today:
SCY
Warm-up #1
4 x 75 swim/50 drill/25 kick continuous
Warm-up #2 (Thanks for the set JM, CS & gang from Fun & Fast)
* I did adapt this from a main set to an aggressive warm-up
20 x 50's @ 1:00
1-5 = 25 power kick/25 cruise
6-10 = 500 pace
11-15 = 25 @ 200 pace/25 cruise
16-20 = 25 choice/25 power kick
Main
* I have a diverse group so I wanted to challenge everyone from the drop-dead sprinters to the OW crew to the fitness swimmers so I had them focus on different segments
1650 Fast as follows:
400 Fast (OW group simulating race start, sprinters & fitness perfect technique @ 80-85%%)
2 x 200's @ 3:00 active recovery
4 x 100's @ 3:00 best average (OW focus on mid race attack, sprinters this was the key part of set)
8 x 50's @ :45 active recovery
2 x 25's @ 1:00 all out
I coached the morning workout at Cactus today:
SCY
Warm-up #1
4 x 75 swim/50 drill/25 kick continuous
Warm-up #2 (Thanks for the set JM, CS & gang from Fun & Fast)
* I did adapt this from a main set to an aggressive warm-up
20 x 50's @ 1:00
1-5 = 25 power kick/25 cruise
6-10 = 500 pace
11-15 = 25 @ 200 pace/25 cruise
16-20 = 25 choice/25 power kick
Main
* I have a diverse group so I wanted to challenge everyone from the drop-dead sprinters to the OW crew to the fitness swimmers so I had them focus on different segments
1650 Fast as follows:
400 Fast (OW group simulating race start, sprinters & fitness perfect technique @ 80-85%%)
2 x 200's @ 3:00 active recovery
4 x 100's @ 3:00 best average (OW focus on mid race attack, sprinters this was the key part of set)
8 x 50's @ :45 active recovery
2 x 25's @ 1:00 all out
