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 Sunday workout at BEST with Coach Rankin on deck.
LCM
Warm-up
4 x the following
4 x 50's @ 1:00
1 x 100 @ 2:00 choice
* On the 50's: Rd #1 fly/back, Rd #2 back/***, Rd #3 ***/free, Rd #4 choice
kick easy 200 back
Swim and/or pull
6 x 150's @ 2:30
4 x 150's @ 2:20
2 x 150's @ 2:10
swim easy 200 back
3 x 400's @ 7:30
* swim/kick by 100's
Note; on the last set of 400's this for me was not what I needed to b doing right now. I moved to the back of the lane and put on fins & han's paddles and instead did 10m "power blasts" off each wall.
Swam the Sunday workout at BEST with Coach Rankin on deck.
LCM
Warm-up
4 x the following
4 x 50's @ 1:00
1 x 100 @ 2:00 choice
* On the 50's: Rd #1 fly/back, Rd #2 back/***, Rd #3 ***/free, Rd #4 choice
kick easy 200 back
Swim and/or pull
6 x 150's @ 2:30
4 x 150's @ 2:20
2 x 150's @ 2:10
swim easy 200 back
3 x 400's @ 7:30
* swim/kick by 100's
Note; on the last set of 400's this for me was not what I needed to b doing right now. I moved to the back of the lane and put on fins & han's paddles and instead did 10m "power blasts" off each wall.
