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 noon workout at brophy with Coach Rankin on deck. Aerobic day.
SCY
warm-up
4 x 150's @ 2:30
8 x 50's :45
Main
4 x the following:
3 x 200's (descend 1-3) + 100 back/recovery
1st round 200's on 3:00, take :10 off each of the following rounds. All backstroke swims @ 2:30
warmdown
10 x 25's @ :25 no breathers
Swam the noon workout at brophy with Coach Rankin on deck. Aerobic day.
SCY
warm-up
4 x 150's @ 2:30
8 x 50's :45
Main
4 x the following:
3 x 200's (descend 1-3) + 100 back/recovery
1st round 200's on 3:00, take :10 off each of the following rounds. All backstroke swims @ 2:30
warmdown
10 x 25's @ :25 no breathers
