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
SCM
30 minute open swim
Warm-up
4 x thru the following
1 x 75 @ 1:30 (25k/25d/25s)
1 x 50 @ 1:00 choice
1 x 25 @ :30 head up free
Main #1
Swim 4 x the following
2 x 125's @ 1:45
2 x 125's @ 2:00
1 x 125 @ 2:30 (alternate either 25 fly/25 *** or 25 ***/25 fly)
Main #2
Pull 6 x 200's
2 @ 3:15
2 @ 3:00
2 @ 2:45
Kick
10 x 25's fast @ :40
Swam the Sunday workout at BEST, Coach Rankin on deck
SCM
30 minute open swim
Warm-up
4 x thru the following
1 x 75 @ 1:30 (25k/25d/25s)
1 x 50 @ 1:00 choice
1 x 25 @ :30 head up free
Main #1
Swim 4 x the following
2 x 125's @ 1:45
2 x 125's @ 2:00
1 x 125 @ 2:30 (alternate either 25 fly/25 *** or 25 ***/25 fly)
Main #2
Pull 6 x 200's
2 @ 3:15
2 @ 3:00
2 @ 2:45
Kick
10 x 25's fast @ :40
