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 Thursday morning workout with Las Vegas Masters, coach Vic on deck.
SCY
10 minute choice warm-up
- 5 x 500's @ 7:00 descend 1-5
* disclaimer, I did 3 then went and did a 400yd kick set on my own
easy 100
- fast 50 choice
- 10 x 100's pull @ 1:15
- fast 50 choice
- 7 x 100's pull @ 1:15
- fast 50 choice
Swam the Thursday morning workout with Las Vegas Masters, coach Vic on deck.
SCY
10 minute choice warm-up
- 5 x 500's @ 7:00 descend 1-5
* disclaimer, I did 3 then went and did a 400yd kick set on my own
easy 100
- fast 50 choice
- 10 x 100's pull @ 1:15
- fast 50 choice
- 7 x 100's pull @ 1:15
- fast 50 choice
