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)
* 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!
For the record, Paul invited about 10 of us to New Year's Day workout at Brophy and did not show, so I will post our workout due to his weak absence on New Years:
LCM
1 X 1000 Warm up
2 X 500 Kick on 7:30 (fins)
5 X 200 Pull (NO PADDLES) on 2:45
10 X 100 Swim on 1:20
20 X 50 (10 with snorkel/10 Backstroke) on :50
I was very lonely as the Smiths didn't make it and had to go it alone.
P.S. This is I think the 3rd time Paul has posted on the internet that I lost to a Japanese Olympic caliber swimmer. I did not know it was a race and it was SUPPOSED to be at 90% (Paul neglected to note that on the workout yesterday that the 100s were descend to 90%). I thought a 1:12 was respectable after driving 11 hours the day before from Texas. I y'all need any more lame excuses from me, just ask I have a whole lot of them. :cane:
* 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!
For the record, Paul invited about 10 of us to New Year's Day workout at Brophy and did not show, so I will post our workout due to his weak absence on New Years:
LCM
1 X 1000 Warm up
2 X 500 Kick on 7:30 (fins)
5 X 200 Pull (NO PADDLES) on 2:45
10 X 100 Swim on 1:20
20 X 50 (10 with snorkel/10 Backstroke) on :50
I was very lonely as the Smiths didn't make it and had to go it alone.
P.S. This is I think the 3rd time Paul has posted on the internet that I lost to a Japanese Olympic caliber swimmer. I did not know it was a race and it was SUPPOSED to be at 90% (Paul neglected to note that on the workout yesterday that the 100s were descend to 90%). I thought a 1:12 was respectable after driving 11 hours the day before from Texas. I y'all need any more lame excuses from me, just ask I have a whole lot of them. :cane:
