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 Tuesday morning workout with Sun Devil. coaches Jonny & Simon on deck.
10 minute choice warm-up
300 easy kick
Kick 4x the following
100 build @ 2:15
50 fast @ 1:15
Pull 300 hypoxic
Swim
6 x 50's @ 1:10 "cruise"
#1 = 5 breaths, #2 = 4 breaths, #3 = 3....
6 x 25's fast @ 1:00)
#1 = no breath
#2 = "hold" underwater for :5 then 25 no breather fast
#3 = hold underwater for :10 " " "
#4 = " " for :15 " "
#5 = hold for :20 " " "
#6 = hold for :25 " " "
Swam the Tuesday morning workout with Sun Devil. coaches Jonny & Simon on deck.
10 minute choice warm-up
300 easy kick
Kick 4x the following
100 build @ 2:15
50 fast @ 1:15
Pull 300 hypoxic
Swim
6 x 50's @ 1:10 "cruise"
#1 = 5 breaths, #2 = 4 breaths, #3 = 3....
6 x 25's fast @ 1:00)
#1 = no breath
#2 = "hold" underwater for :5 then 25 no breather fast
#3 = hold underwater for :10 " " "
#4 = " " for :15 " "
#5 = hold for :20 " " "
#6 = hold for :25 " " "
