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 recovery day workout at Sun Devil with Coach Jenn on deck
SCY
10 minute choice warm-up
16 x 25's IM order (blocks of 4 by stroke) @ :45 as follows
#1 kick
#2 drill
#3 drill
#4 build
8 x 50's choice @ 1:00 "swim golf"
- descend 1-4, 5-8
3 x thru the following:
1 x 150 hypoxic pull @ 2:30
2 x 50's drill (single arm swim) @ 1:10
4 x 25's swim (no breather) @ :50
Swam the recovery day workout at Sun Devil with Coach Jenn on deck
SCY
10 minute choice warm-up
16 x 25's IM order (blocks of 4 by stroke) @ :45 as follows
#1 kick
#2 drill
#3 drill
#4 build
8 x 50's choice @ 1:00 "swim golf"
- descend 1-4, 5-8
3 x thru the following:
1 x 150 hypoxic pull @ 2:30
2 x 50's drill (single arm swim) @ 1:10
4 x 25's swim (no breather) @ :50
