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 Wednesday morning Cactus workout
LCM
warm up
300 swim
200 pull 100 kick
warm up #2
4 x (4 x 50's @ 1:10 "variables")
* each block of 4 a single stroke...done in reverse IM order
#1 build
#2 ascend
#3 cruise
#4 fast
Main
4 x 50's free @ :50 descend 1-4 + 100IM fast
4 x 100's free @ 1:40 descend 1-4 + 200IM fast
4 x 200's free @ 3:20 descend 1-4 + 400IM fast
Coached the Wednesday morning Cactus workout
LCM
warm up
300 swim
200 pull 100 kick
warm up #2
4 x (4 x 50's @ 1:10 "variables")
* each block of 4 a single stroke...done in reverse IM order
#1 build
#2 ascend
#3 cruise
#4 fast
Main
4 x 50's free @ :50 descend 1-4 + 100IM fast
4 x 100's free @ 1:40 descend 1-4 + 200IM fast
4 x 200's free @ 3:20 descend 1-4 + 400IM fast
