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 at NOVA witb Coach Ahelee on deck.
SCY
10 minute choice warm up
2 x (200 free pull, 100 back swim, 4 x 25's choice) 15 sec rest interval
Main
4 x "choice" swims @ 3:30 (most swam a 200) as follows:
#1 fast 1st 50
#2 fast turns
#3 fast last 50
#4 all fast
4 x 25's @ :40
odds' easy to fast, evens fast to easy
4 x "choice" swims @ 2:30 (most did 200's, Laura & I did 100's)
- same as above
4 x 25's same as above
4 x "choice" swims @ 1:30 (most did 100's, Laura and I did 50's)
Swam the Thursday morning workout at NOVA witb Coach Ahelee on deck.
SCY
10 minute choice warm up
2 x (200 free pull, 100 back swim, 4 x 25's choice) 15 sec rest interval
Main
4 x "choice" swims @ 3:30 (most swam a 200) as follows:
#1 fast 1st 50
#2 fast turns
#3 fast last 50
#4 all fast
4 x 25's @ :40
odds' easy to fast, evens fast to easy
4 x "choice" swims @ 2:30 (most did 200's, Laura & I did 100's)
- same as above
4 x 25's same as above
4 x "choice" swims @ 1:30 (most did 100's, Laura and I did 50's)
