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 Saturday workout at Cactus with Coach Laura on deck
SCY
Warm-up
300 swim
200 kick
100 pull
Main
500 swim @ 6:30 negative split
2 x the following
- 2 x 50's cruise, 2 x 50's build, 1 x 50 cruise, 1 x 50 build all on :50
500 swim broken as follows
200 @ 3:00
150 @ 2:15
100 @ 1:30
50 @ :45
2 x (4 x 50's @ :55, 3 cruise/1 build)
500 swim broken as follows
4 x 125's @ 1:40
4 x 50's @ 1:00 recovery
500 broken as follows
5 x 100's 1:20
Swam the Saturday workout at Cactus with Coach Laura on deck
SCY
Warm-up
300 swim
200 kick
100 pull
Main
500 swim @ 6:30 negative split
2 x the following
- 2 x 50's cruise, 2 x 50's build, 1 x 50 cruise, 1 x 50 build all on :50
500 swim broken as follows
200 @ 3:00
150 @ 2:15
100 @ 1:30
50 @ :45
2 x (4 x 50's @ :55, 3 cruise/1 build)
500 swim broken as follows
4 x 125's @ 1:40
4 x 50's @ 1:00 recovery
500 broken as follows
5 x 100's 1:20
