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 ASU, Coach Jen on deck
SCY
10 minute choice warm-up
Swim 4x the following
1 x 100 @ 1:30 (50 free/50 stroke)
2 x 25's @ :40 (#1 easy to fast, #2 fast to easy)
Main
2x the following
3 x 100's with :05 rest between each
100 easy
4 x 50's with :05 rest between each
50 easy
5 x 25's with :05 rest between each
1 x 25 easy
Swim 1 x 100 for time
Swam the noon workout at ASU, Coach Jen on deck
SCY
10 minute choice warm-up
Swim 4x the following
1 x 100 @ 1:30 (50 free/50 stroke)
2 x 25's @ :40 (#1 easy to fast, #2 fast to easy)
Main
2x the following
3 x 100's with :05 rest between each
100 easy
4 x 50's with :05 rest between each
50 easy
5 x 25's with :05 rest between each
1 x 25 easy
Swim 1 x 100 for time
