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)
Speed day at Brophy with Coach Tako on deck.
LCM
2x (1 x 150 @ 3:00 + 3 x 50's @ 1:00)
16 x 25's @ :40
Blocks of 4 as follows:
#1 3 stroke (fast for 3 strokes per arm or 3 total fly/*** then cruise)
#2 Build
#3 90%
#4 Cruise
Main #1
4 x 100's @ 2:15 descend 1-4
4 x 50's fast @ 1:30
100 easy
Main #2 same as above but stroke or IM
* For the record YES I did bail out after mostly floating around the whole workout...but did at least get to see Noriko throw down a 1:06+ 100 back (LCM) and kick Sam's butt with his modest 1:12!
Speed day at Brophy with Coach Tako on deck.
LCM
2x (1 x 150 @ 3:00 + 3 x 50's @ 1:00)
16 x 25's @ :40
Blocks of 4 as follows:
#1 3 stroke (fast for 3 strokes per arm or 3 total fly/*** then cruise)
#2 Build
#3 90%
#4 Cruise
Main #1
4 x 100's @ 2:15 descend 1-4
4 x 50's fast @ 1:30
100 easy
Main #2 same as above but stroke or IM
* For the record YES I did bail out after mostly floating around the whole workout...but did at least get to see Noriko throw down a 1:06+ 100 back (LCM) and kick Sam's butt with his modest 1:12!
