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)
Swwam the Saturday SRC workout with Coach Jonny on deck
SCY
10 minute choice warm up
Kick easy 200
Kick 4 x 25's variables
#1 build
#2 ascend
#3 cruise
#4 fast
Kick 10 x 50's @ 2:00 best average
Easy 200
Swim/Pull
1 x 275 cruise
2 x 225 (1 cruise/1 build)
3 x 175 (Descend 1-2)
4 x 125 (descend 1-4)
5 x 75 best average
All on :40 per 50 base
Swwam the Saturday SRC workout with Coach Jonny on deck
SCY
10 minute choice warm up
Kick easy 200
Kick 4 x 25's variables
#1 build
#2 ascend
#3 cruise
#4 fast
Kick 10 x 50's @ 2:00 best average
Easy 200
Swim/Pull
1 x 275 cruise
2 x 225 (1 cruise/1 build)
3 x 175 (Descend 1-2)
4 x 125 (descend 1-4)
5 x 75 best average
All on :40 per 50 base
