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)
Swam at noon at Brophy with Coach Rankin...base building month.
LCM
Warm up
12 x 50's (odds @ 1:00, evens @ :50)
400 hypoxic swim
Main
3 x thru the following:
4 x 200's (round 1 @ 3:10, #2 @ 3:00, #3 @ 2:50)
1 x 100 back @ 3:00
Swam at noon at Brophy with Coach Rankin...base building month.
LCM
Warm up
12 x 50's (odds @ 1:00, evens @ :50)
400 hypoxic swim
Main
3 x thru the following:
4 x 200's (round 1 @ 3:10, #2 @ 3:00, #3 @ 2:50)
1 x 100 back @ 3:00
