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 morning workout with Sierra Nevada Masters coach Steve on deck.
SCY
Warm-up
6 x 100's choice @ 2:00
Swim
3 x (4 x 50's) IM rotation @ 1:00 as follows:
#1 fly/back
#2 back/***
#3 ***/free
#4 free/fly
Kick
3 x 200's @ 3:30
#1 free
#2 IM
#3 choice
Swim 3 x the following:
3 x 100's fast
3 x 50's recovery @ 1:00
Round #1 100's are free, IM, free. Interval = 1:45
Round #2 100's are IM, free, IM. Interval = 1:30
Round #3 100's are IM, IM, free. Interval = 1:15
* Note, the interval was supposed to be 1:45 on all but two lanes made this change.
Pull
3 x the following:
1 x 150 @ 2:15 cruise
2 x 100's @ 1:30 build
3 x 50's @ :45 fast
Swam the morning workout with Sierra Nevada Masters coach Steve on deck.
SCY
Warm-up
6 x 100's choice @ 2:00
Swim
3 x (4 x 50's) IM rotation @ 1:00 as follows:
#1 fly/back
#2 back/***
#3 ***/free
#4 free/fly
Kick
3 x 200's @ 3:30
#1 free
#2 IM
#3 choice
Swim 3 x the following:
3 x 100's fast
3 x 50's recovery @ 1:00
Round #1 100's are free, IM, free. Interval = 1:45
Round #2 100's are IM, free, IM. Interval = 1:30
Round #3 100's are IM, IM, free. Interval = 1:15
* Note, the interval was supposed to be 1:45 on all but two lanes made this change.
Pull
3 x the following:
1 x 150 @ 2:15 cruise
2 x 100's @ 1:30 build
3 x 50's @ :45 fast
