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)
This mornings workout in Scottsdale:
SCY
500 warm-up
16 x 50's
- odds stroke @ 1:00
- evens free @ :45
4 x (4 x 25's @ :40) "Variables"
#1 easy to fast
#2 fast to easy
#3 easy
#4 fast
* Done in blocks of 4 IM order
Main
8 x 100's @ 2:30
1-4 = 55yds race pace/45 yards cruise w-perfect technique
5-8 = 45 yards cruise w-perfect technique/55 race pace
*an equal amount of emphasis (and the hard part) is on maintaining the form and stroke count on the cruise part.
Main #2
3 x 50's @ 1:30 best average
100 easy
Main #3
100 fast for time
This mornings workout in Scottsdale:
SCY
500 warm-up
16 x 50's
- odds stroke @ 1:00
- evens free @ :45
4 x (4 x 25's @ :40) "Variables"
#1 easy to fast
#2 fast to easy
#3 easy
#4 fast
* Done in blocks of 4 IM order
Main
8 x 100's @ 2:30
1-4 = 55yds race pace/45 yards cruise w-perfect technique
5-8 = 45 yards cruise w-perfect technique/55 race pace
*an equal amount of emphasis (and the hard part) is on maintaining the form and stroke count on the cruise part.
Main #2
3 x 50's @ 1:30 best average
100 easy
Main #3
100 fast for time
