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 morning workout at Cactus
SCY
10 minute choice warm-up
4 x (4 x 25's @ :40 "variables")
- Variable = #1 easy to fast, #2 fast to easy, #3 all easy, #4 all fast
- rd #1 free, #2 ***, #3 back, #4 fly
Easy 100
4 x 50's @ 1:15
- odds = 25 over (no breath)/25 under
- evens = 25 under/25 over
Main #1
4 x 200's @ 5:00 broken :10 @ the 100
- 1st 100 is all out, 2nd 100 is cruise w/perfect technique
Easy 100
Main #2
2 x 50's @ 3:00 fast from a dive
1 x 200 free relay: teams of 2, each person swims 2 x 50's, used a staggered start by lane to even the playing field.
Coached the morning workout at Cactus
SCY
10 minute choice warm-up
4 x (4 x 25's @ :40 "variables")
- Variable = #1 easy to fast, #2 fast to easy, #3 all easy, #4 all fast
- rd #1 free, #2 ***, #3 back, #4 fly
Easy 100
4 x 50's @ 1:15
- odds = 25 over (no breath)/25 under
- evens = 25 under/25 over
Main #1
4 x 200's @ 5:00 broken :10 @ the 100
- 1st 100 is all out, 2nd 100 is cruise w/perfect technique
Easy 100
Main #2
2 x 50's @ 3:00 fast from a dive
1 x 200 free relay: teams of 2, each person swims 2 x 50's, used a staggered start by lane to even the playing field.
