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)
Wednesday morning workout at Cactus = lactate day
SCY
Warm-up
300 swim
200 pull
100 kick
50 scull
4 x 50's @ 1:00 build to 200 pace
4 x (4 x 25's @ :40 "variable speed")
#1 = build
#2 = ascend
#3 = cruise
#4 = fast
Main Set
6 x 300's @ 5:00
100 all out to hand touch/get time into cruise 200 recovery with emphasis on perfect technique.
Warm Down
200 easy kick
300 hypoxic pull
Wednesday morning workout at Cactus = lactate day
SCY
Warm-up
300 swim
200 pull
100 kick
50 scull
4 x 50's @ 1:00 build to 200 pace
4 x (4 x 25's @ :40 "variable speed")
#1 = build
#2 = ascend
#3 = cruise
#4 = fast
Main Set
6 x 300's @ 5:00
100 all out to hand touch/get time into cruise 200 recovery with emphasis on perfect technique.
Warm Down
200 easy kick
300 hypoxic pull
