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)
Kick day at Brophy with Coach Rankin on deck
SCM
10 minute choice warm-up
8 x 100's
odds choice @ 1:45
evens 50 kick/50 drill @ 2:00
12 x 50's kick @ 1:10
odds = 25 over/25 under
evens = 25 under/25 over
200 kick for time
8 x 25's dolphin kick on back @ :35
100 kick for time
6 x 25's *** kick on back @ :45
50 kick for time
8 x 25's @ :35
- push and swim fast to wall/touch and go into vertically kicking until send-off
Kick day at Brophy with Coach Rankin on deck
SCM
10 minute choice warm-up
8 x 100's
odds choice @ 1:45
evens 50 kick/50 drill @ 2:00
12 x 50's kick @ 1:10
odds = 25 over/25 under
evens = 25 under/25 over
200 kick for time
8 x 25's dolphin kick on back @ :35
100 kick for time
6 x 25's *** kick on back @ :45
50 kick for time
8 x 25's @ :35
- push and swim fast to wall/touch and go into vertically kicking until send-off
