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
10 minute choice warm-up
4 x 150's @ 2:30
100 swim/50 kick (no board)
easy 50
4 x 50's @ 1:00
- DPS focus, reduce stroke count by 1 each 50 holding the same time
4 x 50's @ 1:00
- Hold same stroke count as #4 above but descend 1-4
4 x 50's @ 1:10
- Hold same stroke count as above, hold same time as #4 above and take 4 breaths or less per 50
Main #1
4 x 200's @ 6:00
#1 straight
#2 broken :20 at the 100
#3 broken :10 at the 50
easy 100
1 x fast 100 from a dive
warm down
Coached the Wednesday morning workout at Cactus
SCY
10 minute choice warm-up
4 x 150's @ 2:30
100 swim/50 kick (no board)
easy 50
4 x 50's @ 1:00
- DPS focus, reduce stroke count by 1 each 50 holding the same time
4 x 50's @ 1:00
- Hold same stroke count as #4 above but descend 1-4
4 x 50's @ 1:10
- Hold same stroke count as above, hold same time as #4 above and take 4 breaths or less per 50
Main #1
4 x 200's @ 6:00
#1 straight
#2 broken :20 at the 100
#3 broken :10 at the 50
easy 100
1 x fast 100 from a dive
warm down
