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 noon workout at BEST, Coach Tako on deck
LCM
10 minute choice warm-up
Main #1
2 x the following:
4 x 50's swim @ 1:15 (25 fast/25 cruise)
300 drill
4 x 50's swim @ 1:15 fast
300 kick
Main #2
8 x 50's @ 1:15
* odds build freestyle
* even's fast stroke
400
alternate 25k/25s
Swam the noon workout at BEST, Coach Tako on deck
LCM
10 minute choice warm-up
Main #1
2 x the following:
4 x 50's swim @ 1:15 (25 fast/25 cruise)
300 drill
4 x 50's swim @ 1:15 fast
300 kick
Main #2
8 x 50's @ 1:15
* odds build freestyle
* even's fast stroke
400
alternate 25k/25s
