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)
Sammy...guess you somehow missed te emails from Kurt, Patrick and I all saying we were blowing the workout off...:)
Coached the Friday morning workout at Cactus
LCM
Warm up
300 choice
Warm up II
2 x (2x 200 @ 3:15 swim + 2x 50's kick @ 1:30)
Main #1
Drop Out set
2 x 100's @ 2:00
2 x 100's @ 1:55
2 x 100's @ 1:50
.
.
.
2 x 100's @ 1:15
easy 200
Main #2
10 minute kick for distance
Sammy...guess you somehow missed te emails from Kurt, Patrick and I all saying we were blowing the workout off...:)
Coached the Friday morning workout at Cactus
LCM
Warm up
300 choice
Warm up II
2 x (2x 200 @ 3:15 swim + 2x 50's kick @ 1:30)
Main #1
Drop Out set
2 x 100's @ 2:00
2 x 100's @ 1:55
2 x 100's @ 1:50
.
.
.
2 x 100's @ 1:15
easy 200
Main #2
10 minute kick for distance
