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)
Day 2 of "hell week"....I'm coaching all morning workouts this week at cactus and started putting the hammer down with yesterdays 'D" day.
Today = aerobic/stroke day
Warm up
- 10 minutes choice
2 x (4 x 75's reverse IM order, 25k/25d/25s @ 1:30)
Main
2 x (3 x 400 IM's @ 7:00) cycle twice thru as follows:
#1 = 4 x 100IM 10 sec between each 100
#2 = 2 x 200IM 15 sec between the 200's
#3 = 1 x 400IM
400 pull or 300 kick or combination warm down
Day 2 of "hell week"....I'm coaching all morning workouts this week at cactus and started putting the hammer down with yesterdays 'D" day.
Today = aerobic/stroke day
Warm up
- 10 minutes choice
2 x (4 x 75's reverse IM order, 25k/25d/25s @ 1:30)
Main
2 x (3 x 400 IM's @ 7:00) cycle twice thru as follows:
#1 = 4 x 100IM 10 sec between each 100
#2 = 2 x 200IM 15 sec between the 200's
#3 = 1 x 400IM
400 pull or 300 kick or combination warm down
