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 Wednesday morning workout at Cactus
SCY
5 minute choice warm-up
Warm-up set #1
8 x 75's @ :20 rest (50 swim/25 kick with speed play)
2 x Variables
* A variable is 4 x 25's @ :30. #1 easy to fast, #2 fast to easy, #3 easy, #4 fast
Main #1
2x the following
300 pull (3 breaths per length max)
4 x 50's build @ 1:00
200 (25 scull/25 kick)
4 x 50's best average @ 1:15
Main #2
4 x 100's on 3:00
#1 50 fast/50 cruise
#2 50 cruise/50 fast
#3 25 cruise/50 fast/25 cruise
#4 Fast
Coached the Wednesday morning workout at Cactus
SCY
5 minute choice warm-up
Warm-up set #1
8 x 75's @ :20 rest (50 swim/25 kick with speed play)
2 x Variables
* A variable is 4 x 25's @ :30. #1 easy to fast, #2 fast to easy, #3 easy, #4 fast
Main #1
2x the following
300 pull (3 breaths per length max)
4 x 50's build @ 1:00
200 (25 scull/25 kick)
4 x 50's best average @ 1:15
Main #2
4 x 100's on 3:00
#1 50 fast/50 cruise
#2 50 cruise/50 fast
#3 25 cruise/50 fast/25 cruise
#4 Fast
