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 "stroke day" at Brophy with Coach Rankin on deck
LCM
10 minute choice warm-up
3 x 400IM's @ :30 ri (#1 kick, #2 drill, #3 swim)
4 x 150's @ 3:00 (25 fly swim/25 free swim)
60 seconds vertical fly kick
5 x 100's back @ 2:00
60 seconds vertical flutter kick
8 x 50's *** @ 1:05
1 x 50 fast (stroke) for time from a dive
Swam "stroke day" at Brophy with Coach Rankin on deck
LCM
10 minute choice warm-up
3 x 400IM's @ :30 ri (#1 kick, #2 drill, #3 swim)
4 x 150's @ 3:00 (25 fly swim/25 free swim)
60 seconds vertical fly kick
5 x 100's back @ 2:00
60 seconds vertical flutter kick
8 x 50's *** @ 1:05
1 x 50 fast (stroke) for time from a dive
