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 w/Coach Rankin on deck.
LCM
Warm-up
3 x 100's @ 1:50
8 x 25's @ :30
5 x 200's @ 2:50 descend 1-5
400 (100s/100k/100d/100p)
5 x 200's @ 4:15 stroke or IM descend 1-5
400 (100s/100k/100d/100p)
5 x 200's @ 3:30 descend 1-5
Swam the Sunday workout at Brophy w/Coach Rankin on deck.
LCM
Warm-up
3 x 100's @ 1:50
8 x 25's @ :30
5 x 200's @ 2:50 descend 1-5
400 (100s/100k/100d/100p)
5 x 200's @ 4:15 stroke or IM descend 1-5
400 (100s/100k/100d/100p)
5 x 200's @ 3:30 descend 1-5
