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 noon workout at Brophy, speed work.
SCY
10 minute choice warm-up
8 x 100's @ 1:45
odds = choice swim
evens = swim/kick/drill/build
Kick
150 cruise
12 x 25's @ :30 hold strong pace
Swim
12 x 50's @ 1:30 fast from a dive
odd's = choice
evens = free with overkick
200 easy
12 x 25's @ :45 fast
odd's = choice
even's = free with overkick
100 easy
50 kick for time
Swam the noon workout at Brophy, speed work.
SCY
10 minute choice warm-up
8 x 100's @ 1:45
odds = choice swim
evens = swim/kick/drill/build
Kick
150 cruise
12 x 25's @ :30 hold strong pace
Swim
12 x 50's @ 1:30 fast from a dive
odd's = choice
evens = free with overkick
200 easy
12 x 25's @ :45 fast
odd's = choice
even's = free with overkick
100 easy
50 kick for time
