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 stroke day workout at Brophy with Coach Rankin
SCM
10 minute choice warm-up
8 x 25's @ :35 IM order, two of each stroke, 1 kick/1 swim
4 x 50's @ 1:05 IM order, 25K/25S
2 x 100 IM's @ 2:00
1 x 200 IM
4 x 200IM's @ 4:00 descend 1-4
6 minutes backstroke kick
6 x 75's @ 1:45 (50 fly fast/25 recovery choice)
6 minute breaststroke kick
4 x 50's @ 1:15 IM order/fast
Swam the stroke day workout at Brophy with Coach Rankin
SCM
10 minute choice warm-up
8 x 25's @ :35 IM order, two of each stroke, 1 kick/1 swim
4 x 50's @ 1:05 IM order, 25K/25S
2 x 100 IM's @ 2:00
1 x 200 IM
4 x 200IM's @ 4:00 descend 1-4
6 minutes backstroke kick
6 x 75's @ 1:45 (50 fly fast/25 recovery choice)
6 minute breaststroke kick
4 x 50's @ 1:15 IM order/fast
