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)
Toy day at Cactus (pull/kick emphasis)
SCY
10 minute choice warm-up
3 x 200's @ 2:45 pull descned 1-3
4 x 25's power kick @ :40 (kick as far and as hard as possible underwater, surface and swim easy free to wall if you have to take abreath)
4 x 100's @ 1:30 descend 1-4 swim with fins & paddles
4 x :30 on/:30 off vertical kick
6 x 50's @ :45 holding 200 pace with fins/paddles
4 x 75's kick w/board (no fins)
- #1 cruise
- #2 50 cruise/25 fast
- #3 25 cruise/50 fast
- #4 75 fast
8 x 25's @ :30 hard SDK into fast swim w/1 breath max
4 x 100's @ 2:00 dolfin kick on back (try and SDK 15m underwater each length, fins OK)
400 Pull = smooth breathing rightside down, left side back and holding stroke count for entire 400
Toy day at Cactus (pull/kick emphasis)
SCY
10 minute choice warm-up
3 x 200's @ 2:45 pull descned 1-3
4 x 25's power kick @ :40 (kick as far and as hard as possible underwater, surface and swim easy free to wall if you have to take abreath)
4 x 100's @ 1:30 descend 1-4 swim with fins & paddles
4 x :30 on/:30 off vertical kick
6 x 50's @ :45 holding 200 pace with fins/paddles
4 x 75's kick w/board (no fins)
- #1 cruise
- #2 50 cruise/25 fast
- #3 25 cruise/50 fast
- #4 75 fast
8 x 25's @ :30 hard SDK into fast swim w/1 breath max
4 x 100's @ 2:00 dolfin kick on back (try and SDK 15m underwater each length, fins OK)
400 Pull = smooth breathing rightside down, left side back and holding stroke count for entire 400
