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 the Sunday workout at Brophy (possibly soon to be the reborn Phoenix Swim Club)...Coach Rankin and Coach Tako on deck.
LCM
open 20 minute warm-up
Main warm up:
4 x 200's @ 4:00 (Sw/K/Dr/Sw by 50's)
4 x 100's @ 2:00 descend 1-4 choice
4 x 50's @ 1:00 descend 1-4
Main
4 x the following:
3 x 100's @ 1:20 (hold or descend)
4 x 50's @ :15 sec rest interval
Kick
4 x 200's hard w/fins @ 4:00
Swam the Sunday workout at Brophy (possibly soon to be the reborn Phoenix Swim Club)...Coach Rankin and Coach Tako on deck.
LCM
open 20 minute warm-up
Main warm up:
4 x 200's @ 4:00 (Sw/K/Dr/Sw by 50's)
4 x 100's @ 2:00 descend 1-4 choice
4 x 50's @ 1:00 descend 1-4
Main
4 x the following:
3 x 100's @ 1:20 (hold or descend)
4 x 50's @ :15 sec rest interval
Kick
4 x 200's hard w/fins @ 4:00
