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 morning workout at Cactus.
SCY
"D Day"
Warm up
400 (4 x 25s/25k/25s/25scull)
8 x 50's
- 1 & 2 @ :55
- 3 & 4 @ :50
- 5 & 6 @ :45
- 7 & 8 @ :40
Main #1
Broken 1650- 15 seconds at
11 lengths, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
200 easy kick
Main #2
800 Team pursuit
-4 swimmers per lane with lead switch every 100. Lane 5 got a :35 head start of lane 6 with a starbucks to the winning lane (6 won by :30).
150 easy kick
Main #3
400 fast/negative split
100 kick for time
Coached the morning workout at Cactus.
SCY
"D Day"
Warm up
400 (4 x 25s/25k/25s/25scull)
8 x 50's
- 1 & 2 @ :55
- 3 & 4 @ :50
- 5 & 6 @ :45
- 7 & 8 @ :40
Main #1
Broken 1650- 15 seconds at
11 lengths, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
200 easy kick
Main #2
800 Team pursuit
-4 swimmers per lane with lead switch every 100. Lane 5 got a :35 head start of lane 6 with a starbucks to the winning lane (6 won by :30).
150 easy kick
Main #3
400 fast/negative split
100 kick for time
