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)
Coached the Wednesday morning Cactus workout:
Warm up
2 x (3 x 100 @ :20 sec rest)
#1 free
#2 IM
#3 kick
repeat
Warm up set #2
6 x 75's @ 1:40 broken :10 at the 50
*50 build-25 fast no breath
Main set
4 x (1 x 50 @ 1:30, 1 x 100 @ 2:30, 1 x 200 @ 3:30) as follows:
Round #1 (free)
50 smooth/3 breaths or less per length
100 @ 90%
200 @ 100%
100 easy
Round #2
200 smooth/technique emphasis w/3 breaths per length or less
50 @ 90%
100 @ 100%
100 easy
Round #3
100 smooth/technique emphasis w/3 breaths per length or less
200 negative split
50 @ 100%
100 easy
Round #4
50, 100 & 200 all fast
* after round #1 swimmers had to swim one of the next 3 rounds IM or stroke but did not know what each round was going to be
400 pull warm down
Coached the Wednesday morning Cactus workout:
Warm up
2 x (3 x 100 @ :20 sec rest)
#1 free
#2 IM
#3 kick
repeat
Warm up set #2
6 x 75's @ 1:40 broken :10 at the 50
*50 build-25 fast no breath
Main set
4 x (1 x 50 @ 1:30, 1 x 100 @ 2:30, 1 x 200 @ 3:30) as follows:
Round #1 (free)
50 smooth/3 breaths or less per length
100 @ 90%
200 @ 100%
100 easy
Round #2
200 smooth/technique emphasis w/3 breaths per length or less
50 @ 90%
100 @ 100%
100 easy
Round #3
100 smooth/technique emphasis w/3 breaths per length or less
200 negative split
50 @ 100%
100 easy
Round #4
50, 100 & 200 all fast
* after round #1 swimmers had to swim one of the next 3 rounds IM or stroke but did not know what each round was going to be
400 pull warm down
