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)
Laura swam at Brophy this morning and i really liked the workout mark gave them:
SCM
Warm-up
3 x (4 x 75's-4 free @ 1:30, 4 stroke @ 1:40, 4 free @ 1:30)
#1 swim
#2 kick
#3 drill
#4 swim
2 x (4 x 50's @ 1:00)
- descend 1-4/5-8
400 for time
4 x 50's recovery @ :15 sec rest
200 for time
150 recovery
Kick
1 x 100 fast/25 easy, 1 x 75 fast/25 easy, 1 x 50 fast/25 easy, 1 x 25 fast/25 easy (30 sec rest between each rep)
100 for time
Laura swam at Brophy this morning and i really liked the workout mark gave them:
SCM
Warm-up
3 x (4 x 75's-4 free @ 1:30, 4 stroke @ 1:40, 4 free @ 1:30)
#1 swim
#2 kick
#3 drill
#4 swim
2 x (4 x 50's @ 1:00)
- descend 1-4/5-8
400 for time
4 x 50's recovery @ :15 sec rest
200 for time
150 recovery
Kick
1 x 100 fast/25 easy, 1 x 75 fast/25 easy, 1 x 50 fast/25 easy, 1 x 25 fast/25 easy (30 sec rest between each rep)
100 for time
