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)
Stroke Day at Brophy Coach Rankin on deck
SCM
10 minute choice warm-up
3 x 400IM's @ :30 rest
#1 50k/50d
#2 50d/50s
#3 swim
4 x the following:
4 x 50's @ 1:10 descend 1-4
1 x 100 IM @ 2:20 (descend 1-4 by round)
* round one 50's are fly, round two back, round three ***, round four free
500 *** or back build each 100
4 x 25's fast (same stroke as on the 500) no interval, full recovery
Stroke Day at Brophy Coach Rankin on deck
SCM
10 minute choice warm-up
3 x 400IM's @ :30 rest
#1 50k/50d
#2 50d/50s
#3 swim
4 x the following:
4 x 50's @ 1:10 descend 1-4
1 x 100 IM @ 2:20 (descend 1-4 by round)
* round one 50's are fly, round two back, round three ***, round four free
500 *** or back build each 100
4 x 25's fast (same stroke as on the 500) no interval, full recovery
