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 ASU, Coach Jon on deck
SCY
10 minute choice warm-up
2 x (4 x 50's IM order @ 1:00)
Main
4 x the following
200 free build to 80% @ 3:00
100IM smooth @ 1:40
200 free negative split @ 3:00
4 x 50's fly fast @ 1:10 (rd #2 back, #3 ***, #4 free)
* On each of the next 3 rounds add 1 additonal IM each round
Swam the Saturday workout at ASU, Coach Jon on deck
SCY
10 minute choice warm-up
2 x (4 x 50's IM order @ 1:00)
Main
4 x the following
200 free build to 80% @ 3:00
100IM smooth @ 1:40
200 free negative split @ 3:00
4 x 50's fly fast @ 1:10 (rd #2 back, #3 ***, #4 free)
* On each of the next 3 rounds add 1 additonal IM each round
