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 with Brophy on Sunday, Tako & Mark coaching.
SCM
Warm-up
12 x 75's @ 1:30
#1 fly/back/***
#2 free breathe every 3
#3 back/***/free
#4 free breathe every 3
Kick 12 x 50's @ 1:15 descend 1-4
Swim 12 x 25's @ :30
2 free/1 fly w/3 breath's or less
Main
6 x 100's @ 1:40 descend 1-6
5 x 100's @ 1:30 descend 1-5
4 x 100's @ 1:20 desend 1-4
150 easy
Swim 8 x 50's @ 1:00 hold under :35
warm down 8 x 25's
odd's no breather/evens choice
Swam with Brophy on Sunday, Tako & Mark coaching.
SCM
Warm-up
12 x 75's @ 1:30
#1 fly/back/***
#2 free breathe every 3
#3 back/***/free
#4 free breathe every 3
Kick 12 x 50's @ 1:15 descend 1-4
Swim 12 x 25's @ :30
2 free/1 fly w/3 breath's or less
Main
6 x 100's @ 1:40 descend 1-6
5 x 100's @ 1:30 descend 1-5
4 x 100's @ 1:20 desend 1-4
150 easy
Swim 8 x 50's @ 1:00 hold under :35
warm down 8 x 25's
odd's no breather/evens choice
