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 Sunday Brophy workout...Coach Rankin on deck:
SCY
20 minute open swim/warm-up
2 x the following:
4 x 50's choice @ :50
2 x 100 IM @ 2:00 swam as follows:
- fly = emphasis on pull
- back = kick
- *** = drill
- free = heads up swim
Main #1
4 x thru the following
1 x 200 free @ 3:00
1 x 100 kick @ 2:00
1 x 200IM @ 3:30
4 x 25's @ :30
* some variations for this is to focus a very hard effort on one swim each round, or to swim the 200 free fast round #1, swim both the 200 free & 100 kick fast on round #2, etc. etc.
easy 4-5 minute reovery
Main #1
12 x 100's pull @ 1:15 slight descend on each block of 4
warm down
Swam the Sunday Brophy workout...Coach Rankin on deck:
SCY
20 minute open swim/warm-up
2 x the following:
4 x 50's choice @ :50
2 x 100 IM @ 2:00 swam as follows:
- fly = emphasis on pull
- back = kick
- *** = drill
- free = heads up swim
Main #1
4 x thru the following
1 x 200 free @ 3:00
1 x 100 kick @ 2:00
1 x 200IM @ 3:30
4 x 25's @ :30
* some variations for this is to focus a very hard effort on one swim each round, or to swim the 200 free fast round #1, swim both the 200 free & 100 kick fast on round #2, etc. etc.
easy 4-5 minute reovery
Main #1
12 x 100's pull @ 1:15 slight descend on each block of 4
warm down
