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)
Coached the Saturday morning workout at Cactus:
LCM
10 minutes choice
2x the following
4 x 50's build @ :50
100 IM or stroke @ 2:00
4 x 25's descend @ :30
Main
6 x (200 free @ 3:15 + 100 IM/stroke or kick @ 2:30)
* descend the 200's 1-6, steady effort/good technique on 100's
6 x (100 free @ 1:40 + 50 stroke or kick @ 1:30)
* best average on 100's, strong effort/good technique on 50's
6 x (50 free @ :50 + 25 @ stroke or kick @ 1:00)
* descend 1-3, 4-6 on 50's, strong effort/good technique @ 25's
Coached the Saturday morning workout at Cactus:
LCM
10 minutes choice
2x the following
4 x 50's build @ :50
100 IM or stroke @ 2:00
4 x 25's descend @ :30
Main
6 x (200 free @ 3:15 + 100 IM/stroke or kick @ 2:30)
* descend the 200's 1-6, steady effort/good technique on 100's
6 x (100 free @ 1:40 + 50 stroke or kick @ 1:30)
* best average on 100's, strong effort/good technique on 50's
6 x (50 free @ :50 + 25 @ stroke or kick @ 1:00)
* descend 1-3, 4-6 on 50's, strong effort/good technique @ 25's
