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 noon Brophy workout with Coach Rankin
SCY
Warm up
6 x 75's @ 1:30 (25k/25d/25s)
6 x 75's @ 1:15 swim choice
16 x 25's @ :35
swam in blocks of 4 as follows:
#1 fast breakout
#2 build into race pace turn
#3 cruise
#4 90%
Main Set
16 x 50's @ 1:15 90%
swam in blocks of 4 as follows:
1-4, 9-12 freestyle
5-8, 13-16 choice
Easy 100
1 x 50 @ 100%
Swam the noon Brophy workout with Coach Rankin
SCY
Warm up
6 x 75's @ 1:30 (25k/25d/25s)
6 x 75's @ 1:15 swim choice
16 x 25's @ :35
swam in blocks of 4 as follows:
#1 fast breakout
#2 build into race pace turn
#3 cruise
#4 90%
Main Set
16 x 50's @ 1:15 90%
swam in blocks of 4 as follows:
1-4, 9-12 freestyle
5-8, 13-16 choice
Easy 100
1 x 50 @ 100%
