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)
Thursday Morning Recovery at Cactus
SCY
10 minute choice warm-up
3 x (4 x 50's @ 1:00)
Rd #1 = 6 breaths on #1, 5 on #2, 4 on #3, 3 on #4
Rd #2 = 5 breaths, 4, 3, 2
Rd #3 = 4 breaths, 3, 2, 1
50 back easy
Choice of 400 pull, 200 kick or 150 of each
6 x 100's @ 2:00 over/under by 25
* 25 swim w/3 breaths or less, 25 under water kick as far as possible surface when breath needed and easy free to wall, repeat
50 back easy
Choice of 400 pull, 200 kick or 150 of each but different than than first round
3 x 50's
- 25 front skull/25 free swim count strokes, each round lower stroke count by 1.
100 free cruise holding stroke count from last round of 50's
3 x 50's
- 25 feet first scull/25 back swim counting strokes, each take one less stroke
100 back cruise holding stroke count from last round of 50's
Choise 400 pull, 200 kick or 150 of each different from first 2 rounds
Thursday Morning Recovery at Cactus
SCY
10 minute choice warm-up
3 x (4 x 50's @ 1:00)
Rd #1 = 6 breaths on #1, 5 on #2, 4 on #3, 3 on #4
Rd #2 = 5 breaths, 4, 3, 2
Rd #3 = 4 breaths, 3, 2, 1
50 back easy
Choice of 400 pull, 200 kick or 150 of each
6 x 100's @ 2:00 over/under by 25
* 25 swim w/3 breaths or less, 25 under water kick as far as possible surface when breath needed and easy free to wall, repeat
50 back easy
Choice of 400 pull, 200 kick or 150 of each but different than than first round
3 x 50's
- 25 front skull/25 free swim count strokes, each round lower stroke count by 1.
100 free cruise holding stroke count from last round of 50's
3 x 50's
- 25 feet first scull/25 back swim counting strokes, each take one less stroke
100 back cruise holding stroke count from last round of 50's
Choise 400 pull, 200 kick or 150 of each different from first 2 rounds
