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)
5 x 300's free (pull or swim) @ 3:15 descend 1-5
...
5 x 200's free/IM/stroke (swim or pull with paddles, or paddles & fins, no buoy) @ 2:15 descend 1-5
Out of curiousity, how many people were making 300s on 3:15 and 200s on 2:15? Those are tough intervals!
5 x 300's free (pull or swim) @ 3:15 descend 1-5
...
5 x 200's free/IM/stroke (swim or pull with paddles, or paddles & fins, no buoy) @ 2:15 descend 1-5
Out of curiousity, how many people were making 300s on 3:15 and 200s on 2:15? Those are tough intervals!
