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)
Saturday...final workout at Cactus of "hell week"
SCY
Warm-uo
400 = 25s/25k/25s/25 scull repeat 4 x
6 x 75's @ 1:30 broken 10 seconds @ the 50 (50 cruise 25/fast choice of stroke)
Main
4 x 25's free @ :30 descne 1-4
100 IM build @ 1:30
4 x 25's IM order @ :40
100 free fast
100 recovery = 25k/25 scull/25 kick/25 scull
4 x 50's free @ :40
200IM build each 50 @ 3:00
4 x 50's IM order @ :50
200 free fast
200 choice recovery
4 x 100's free @ 1:20
400 IM build each 50 @ 6:00
4 x 100's IM @ 2:00
400 free fast
warm down with choice of 5 x 100's pull @ 2:00 or 3 x 100's kick @ 2:30
Saturday...final workout at Cactus of "hell week"
SCY
Warm-uo
400 = 25s/25k/25s/25 scull repeat 4 x
6 x 75's @ 1:30 broken 10 seconds @ the 50 (50 cruise 25/fast choice of stroke)
Main
4 x 25's free @ :30 descne 1-4
100 IM build @ 1:30
4 x 25's IM order @ :40
100 free fast
100 recovery = 25k/25 scull/25 kick/25 scull
4 x 50's free @ :40
200IM build each 50 @ 3:00
4 x 50's IM order @ :50
200 free fast
200 choice recovery
4 x 100's free @ 1:20
400 IM build each 50 @ 6:00
4 x 100's IM @ 2:00
400 free fast
warm down with choice of 5 x 100's pull @ 2:00 or 3 x 100's kick @ 2:30
