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 cactus group this morning:
SCY
Warm-up:
400 (25s/25k/25s/25scull)
Set #1
4 x (4 x 25's @ :30) as follows
* reverse IM order, first "block fo 4 is free, next is ***....)
#1 = easy to fast
#2 = fast to easy
#3 = all easy
#4 = all fast
Main set
4 x (1 x 200, 1 x 100, 1 x 100, 1 x 50) as follows
Round #1
200 fast swim
100 fast kick
100 cruise 100IM
50 cruise no breather
Round #2
200 cruise w/minimum amount of breaths possible
100 fast swim
100 fast kick
50 cruise IM
Round #3
200 cruise IM
100 cruise minimum breaths
100 fast swim
50 fast kick
Round #4
200 fast kick
100 cruise IM
100 minimum breaths
50 fast swim
* no interval, rest is about two minutes after each effort (full recovery)
I coached the cactus group this morning:
SCY
Warm-up:
400 (25s/25k/25s/25scull)
Set #1
4 x (4 x 25's @ :30) as follows
* reverse IM order, first "block fo 4 is free, next is ***....)
#1 = easy to fast
#2 = fast to easy
#3 = all easy
#4 = all fast
Main set
4 x (1 x 200, 1 x 100, 1 x 100, 1 x 50) as follows
Round #1
200 fast swim
100 fast kick
100 cruise 100IM
50 cruise no breather
Round #2
200 cruise w/minimum amount of breaths possible
100 fast swim
100 fast kick
50 cruise IM
Round #3
200 cruise IM
100 cruise minimum breaths
100 fast swim
50 fast kick
Round #4
200 fast kick
100 cruise IM
100 minimum breaths
50 fast swim
* no interval, rest is about two minutes after each effort (full recovery)
