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)
After coaching the Saturday 7-9:30am workout at Cactus went down to ASU to swim the 9-10:30am workout...Circuit training day.
10 minute choice wam-up
6 x 50's @ 1:00 build
7 lanes each with an 8 minute cycle
Lane 1 = 5 x 50's @ 1:30 under/overs
Lane 2 = 4 x 100's @ 2:00 stroke best average
Lane 3 = 5 x 50's @ 1:30 choice scull
Lane 4 = :45 on/:15 vertical kicking
Lane 5 = 8 minute hypoxic recovery pull
Lane 6 = 4 x 100's @ 2:00 free best average (I went to an pen lane with fins/paddles @ did 12 x 25's 5 stroke fast break out's)
Lane 7 = 8 x 25's @ 1:00 underwater dolphin kick
After coaching the Saturday 7-9:30am workout at Cactus went down to ASU to swim the 9-10:30am workout...Circuit training day.
10 minute choice wam-up
6 x 50's @ 1:00 build
7 lanes each with an 8 minute cycle
Lane 1 = 5 x 50's @ 1:30 under/overs
Lane 2 = 4 x 100's @ 2:00 stroke best average
Lane 3 = 5 x 50's @ 1:30 choice scull
Lane 4 = :45 on/:15 vertical kicking
Lane 5 = 8 minute hypoxic recovery pull
Lane 6 = 4 x 100's @ 2:00 free best average (I went to an pen lane with fins/paddles @ did 12 x 25's 5 stroke fast break out's)
Lane 7 = 8 x 25's @ 1:00 underwater dolphin kick
