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)
Coached the noon workout at ASU
SCY
* Note; I had a unique situation where my entire group were OW/Tri's so I adapted my original plan as they were not in the "cycle" of the aerobic/recovery day that was planned. I was influenced by Mark's workout that I "floated" thru this morning and had them do this:
SCY
10 minute choice warm-up
Main
800 negative split @ 10:00
8 x 100's @ 1:30
* 75 pace (practice sighting)/open turn into 25 underwater kick as far as possible surface and easy swim if breath needed
800 team pursuit (lead switch every 200 yds and sighting)
16 x 50's @ :40 (hold fastest pace possible)
300 active recovery warm down alternating by 25's = 25 backstroke swim, 25 scull
Coached the noon workout at ASU
SCY
* Note; I had a unique situation where my entire group were OW/Tri's so I adapted my original plan as they were not in the "cycle" of the aerobic/recovery day that was planned. I was influenced by Mark's workout that I "floated" thru this morning and had them do this:
SCY
10 minute choice warm-up
Main
800 negative split @ 10:00
8 x 100's @ 1:30
* 75 pace (practice sighting)/open turn into 25 underwater kick as far as possible surface and easy swim if breath needed
800 team pursuit (lead switch every 200 yds and sighting)
16 x 50's @ :40 (hold fastest pace possible)
300 active recovery warm down alternating by 25's = 25 backstroke swim, 25 scull
