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 at BEST, Coach Rankin on deck...aerobic recovery day.
LCM
Warm-up
12 x 50's
- odds free @ :45
- evens choice @ 1:00
Main (all on 1:40 base)
1 x 800
2 x 400's
4 x 200's
8 x 100's
* disclaimer...I personally did almost nothing at this workout!
Swam the morning workout at BEST, Coach Rankin on deck...aerobic recovery day.
LCM
Warm-up
12 x 50's
- odds free @ :45
- evens choice @ 1:00
Main (all on 1:40 base)
1 x 800
2 x 400's
4 x 200's
8 x 100's
* disclaimer...I personally did almost nothing at this workout!
