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)
Sunday workout at BEST (no longer to be refered to as "Brophy" after they pulled funding from the clubs) with Coach Rankin on deck.
SCY
30 minute open swim/optional warm-up
2 x the following
1 x 100 (25 right arm, 25 left arm, 25 drill, 25 swim) @ 1:50
4 x 25's stroke @ :35
4 x 50's (25 stroke/25 free) @ :50
1 x 150 choice @ 2:30
5 x 300's free (pull or swim) @ 4:15 descend 1-5
150 easy recovery kick
5 x 200's free/IM/stroke (swim or pull with paddles, or paddles & fins, no buoy) @ 3:15 descend 1-5
150 easy recovery kick
5 x 100's swim stroke or IM @ 2:15 descend 1-5
easy 100 choice
3 fast 50's from a dive swam as part as 3 person relay teams...continuous relay for 450 yds.
Sunday workout at BEST (no longer to be refered to as "Brophy" after they pulled funding from the clubs) with Coach Rankin on deck.
SCY
30 minute open swim/optional warm-up
2 x the following
1 x 100 (25 right arm, 25 left arm, 25 drill, 25 swim) @ 1:50
4 x 25's stroke @ :35
4 x 50's (25 stroke/25 free) @ :50
1 x 150 choice @ 2:30
5 x 300's free (pull or swim) @ 4:15 descend 1-5
150 easy recovery kick
5 x 200's free/IM/stroke (swim or pull with paddles, or paddles & fins, no buoy) @ 3:15 descend 1-5
150 easy recovery kick
5 x 100's swim stroke or IM @ 2:15 descend 1-5
easy 100 choice
3 fast 50's from a dive swam as part as 3 person relay teams...continuous relay for 450 yds.
