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)
Sunday workout at Brophy with Coaches Mark & Tako
LCM
Warm up
2 x the following
2 x 150's @ 3:00 (50 catch-up/100 swim)
1 x 100 IM @ 1:30
1 x 50 @ 1:00SDK as far as possible
16 x 50's @ 1:00 IM order
(I used fins and kicked them)
20 x 100's @ 1:30 swim w/paddles only descend in blocks of 5
(went 10 @ 1:30, 5 @ 1:25, 5 @ 1:20)
400 kick
2 x (3 x 50's @ :50 descend 1-3)
100 fast for time
Sunday workout at Brophy with Coaches Mark & Tako
LCM
Warm up
2 x the following
2 x 150's @ 3:00 (50 catch-up/100 swim)
1 x 100 IM @ 1:30
1 x 50 @ 1:00SDK as far as possible
16 x 50's @ 1:00 IM order
(I used fins and kicked them)
20 x 100's @ 1:30 swim w/paddles only descend in blocks of 5
(went 10 @ 1:30, 5 @ 1:25, 5 @ 1:20)
400 kick
2 x (3 x 50's @ :50 descend 1-3)
100 fast for time
