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 with Laura today on our own...7 days into our taper...7 to go.
SCY
400 (4 x 25 swim/25 kick/25 swim/25 drill)
6 x 75's pull @ 1:30
* odds 25 free/25 back/25 free
* evens 25 free/25 ***/25 free
** All freestyle 1 breath max per length
4 x 50's @ 1:20
* odds over/under
* evens under/over
(Laura is training for the 500 so she went 100's build on the same interval, 2 free, 2 back)
4 x 50's no interval @ 200 pace
2 x variables (4 x 25's @ :40 w/ no breath)
#1 easy to fast
#2 fast to easy
#3 all easy
#4 all fast
* focus on speed/tempo for the 100
200 easy warn down
Swam with Laura today on our own...7 days into our taper...7 to go.
SCY
400 (4 x 25 swim/25 kick/25 swim/25 drill)
6 x 75's pull @ 1:30
* odds 25 free/25 back/25 free
* evens 25 free/25 ***/25 free
** All freestyle 1 breath max per length
4 x 50's @ 1:20
* odds over/under
* evens under/over
(Laura is training for the 500 so she went 100's build on the same interval, 2 free, 2 back)
4 x 50's no interval @ 200 pace
2 x variables (4 x 25's @ :40 w/ no breath)
#1 easy to fast
#2 fast to easy
#3 all easy
#4 all fast
* focus on speed/tempo for the 100
200 easy warn down
