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 Tuesday "stroke" day at BEST...Coach Rankin on deck.
SCM
warm-up
2x the following
3 x 100's IM @ 2:00 9#1 kick, #2 drill, #3 swim)
8 x 25's swim @ :30 (2 of each stroke)
1 x 100 free @ 2:00
Swim
6 x 200's IM or stroke @ 4:00
* descend 1-3, 4-6
** lots of rest = quality
Kick 1 x 300 (SDK)
* alternate 1 length on back, 1 on side, one of stomach
Swim
4 x 100's stroke @ 2:00
* descend 1-4
Swam Tuesday "stroke" day at BEST...Coach Rankin on deck.
SCM
warm-up
2x the following
3 x 100's IM @ 2:00 9#1 kick, #2 drill, #3 swim)
8 x 25's swim @ :30 (2 of each stroke)
1 x 100 free @ 2:00
Swim
6 x 200's IM or stroke @ 4:00
* descend 1-3, 4-6
** lots of rest = quality
Kick 1 x 300 (SDK)
* alternate 1 length on back, 1 on side, one of stomach
Swim
4 x 100's stroke @ 2:00
* descend 1-4
