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 Utah Masters at the Stiener facility.
SCY
warm-up
swim 300 free, swim 200 non-free
swim
16 x 25's :30 (IM order blocks of 4 per stroke)
swim 4x the following:
8 x 25's @ :25 smooth
1 x 100IM fast @ 1:45
1 x 100 free @ 500 pace
* Rounds are IM order
kick
8 x 25's "side drill"
Swam the morning workout with Utah Masters at the Stiener facility.
SCY
warm-up
swim 300 free, swim 200 non-free
swim
16 x 25's :30 (IM order blocks of 4 per stroke)
swim 4x the following:
8 x 25's @ :25 smooth
1 x 100IM fast @ 1:45
1 x 100 free @ 500 pace
* Rounds are IM order
kick
8 x 25's "side drill"
