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)
For me my target speed for a 75 at 200 race pace (free) is about :38, 50 would be :25 and 25 :10. Whereas my target time for a 75 at 100 race pace is about :35, 50 would be :24 & 25 :11 (all of these from a push not a dive).
I'm just about back into shape, so I have started working more sprints or race pace sets at practice. but I was curious if you had a typo, or do you really swim the 25 at 200 pace faster than your 100? shouldn't that be maybe 12 or 13?
For me my target speed for a 75 at 200 race pace (free) is about :38, 50 would be :25 and 25 :10. Whereas my target time for a 75 at 100 race pace is about :35, 50 would be :24 & 25 :11 (all of these from a push not a dive).
I'm just about back into shape, so I have started working more sprints or race pace sets at practice. but I was curious if you had a typo, or do you really swim the 25 at 200 pace faster than your 100? shouldn't that be maybe 12 or 13?
