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)
I coached the morning workout at Cactus, speed work.
SCY
warm-up
25s/25k/25s/25d-repeat for 10 minutes
4 x 75's power kick @ :20 rest (kick as far/fast underwater as you can off walls, swim easy free when you need to surface for a breath)
4 x (3 x 25's @ :35) "cycle 3" (round 1 fly, 2 back, 3 ***, 4 free)
#1 DPS
#2 Rev w/fists
#3 find the mid-point between the first to at speed
Main #1
4 x 50's @ 2:00 fast IM order
- extra :30 rest
1 x 100IM fast
300 hypoxic pull recovery
Main #2
4 x 100's @ 3:00 fast choice of free or IM order
- extra :30 rest
1 x 200 fast choice of free or IM
I coached the morning workout at Cactus, speed work.
SCY
warm-up
25s/25k/25s/25d-repeat for 10 minutes
4 x 75's power kick @ :20 rest (kick as far/fast underwater as you can off walls, swim easy free when you need to surface for a breath)
4 x (3 x 25's @ :35) "cycle 3" (round 1 fly, 2 back, 3 ***, 4 free)
#1 DPS
#2 Rev w/fists
#3 find the mid-point between the first to at speed
Main #1
4 x 50's @ 2:00 fast IM order
- extra :30 rest
1 x 100IM fast
300 hypoxic pull recovery
Main #2
4 x 100's @ 3:00 fast choice of free or IM order
- extra :30 rest
1 x 200 fast choice of free or IM
