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 with Brophy's Sunday group, Coach Rankin on deck.
20 minute open warm-up
SCY
9 x 100's @ 2:00 as follows
#1 kick
#2 swim-choice
#3 drill
Main Set #1
3x thru the following:
1 x 150 @ 2:20 cruise/good technique
6 x 50's @ :40 1-5 smooth, #6 fast
* Take extra :40 between each round
Main Set #2
2x thru the following:
8 x 25's @ :30 stroke/strong
1 x 100 @ 1:45 stroke or IM
4 x 25's @ :30 descend 1-4
1 x 50 FAST @ 1:00
1 x 50 smooth 25 free/25 scull @ 2:00
Warm down
6 x 100's @ 1:30 smooth/technique
1 x 50
Swam with Brophy's Sunday group, Coach Rankin on deck.
20 minute open warm-up
SCY
9 x 100's @ 2:00 as follows
#1 kick
#2 swim-choice
#3 drill
Main Set #1
3x thru the following:
1 x 150 @ 2:20 cruise/good technique
6 x 50's @ :40 1-5 smooth, #6 fast
* Take extra :40 between each round
Main Set #2
2x thru the following:
8 x 25's @ :30 stroke/strong
1 x 100 @ 1:45 stroke or IM
4 x 25's @ :30 descend 1-4
1 x 50 FAST @ 1:00
1 x 50 smooth 25 free/25 scull @ 2:00
Warm down
6 x 100's @ 1:30 smooth/technique
1 x 50
