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 Saturday morning Sun Devil workout, Coach Jon on deck.
10 minute choice warm-up
4 x 50's build @ 1:00
2 x (3x 25's cycle 3 @ :35)
* cycle 3 = #1 DPS, #2 overspin, #3 tempr somewhere between the two
Main
3 x thru the following:
400 pull @ 6:00
3 x 100's swim descend 1-3 @ 1:30
200 swim fast @ 4:00
50 kick fast @ 1:00
easy 100 @ 3:00
Swam the Saturday morning Sun Devil workout, Coach Jon on deck.
10 minute choice warm-up
4 x 50's build @ 1:00
2 x (3x 25's cycle 3 @ :35)
* cycle 3 = #1 DPS, #2 overspin, #3 tempr somewhere between the two
Main
3 x thru the following:
400 pull @ 6:00
3 x 100's swim descend 1-3 @ 1:30
200 swim fast @ 4:00
50 kick fast @ 1:00
easy 100 @ 3:00
