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 Sunday workout at BEST, Coach Rankin on deck
LCM
20 minute open swim/warm-up
12 x 50's @ :50
* alternating 2 free/1stroke
400 Back "drill"
* rotating thru; 25 left arm/25 right arm/50 swim (on the single arm the opposite arm is held straight out of the water 90 degree's from body)
Swim or Pull
4 x 400's (odds @ 5:30/evens on 6:30)
8 x 100's @ 1:25
Swim
4 x 150's IM @ 3:30
100 for time
Swam the Sunday workout at BEST, Coach Rankin on deck
LCM
20 minute open swim/warm-up
12 x 50's @ :50
* alternating 2 free/1stroke
400 Back "drill"
* rotating thru; 25 left arm/25 right arm/50 swim (on the single arm the opposite arm is held straight out of the water 90 degree's from body)
Swim or Pull
4 x 400's (odds @ 5:30/evens on 6:30)
8 x 100's @ 1:25
Swim
4 x 150's IM @ 3:30
100 for time
