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
10 minute choice warm-up
4 x 125's @ :20 rest
- 25 drill, 50 swim, 50 kick
200 free broken :10 @ each 50 (80-85% effort)
8 x 25's @ :30
- 90% effort to 15yds w/no breath easy to wall
Main
8 x 100's fast @ 5:00 (minimum of 100 easy swim after each)
* Note; after 4 of the 100's I picked 6 swimmers and offered the team a "get out swim" bet that if 5 of the 6 could beat the times i gave them that we would make the laast 4 swims 50's insteead of 100's.
All 6 blew their times away and 3 of these swimmers (who have never competed) did lifetime bests. Fun stuff.
Coached the morning workout at Cactus
10 minute choice warm-up
4 x 125's @ :20 rest
- 25 drill, 50 swim, 50 kick
200 free broken :10 @ each 50 (80-85% effort)
8 x 25's @ :30
- 90% effort to 15yds w/no breath easy to wall
Main
8 x 100's fast @ 5:00 (minimum of 100 easy swim after each)
* Note; after 4 of the 100's I picked 6 swimmers and offered the team a "get out swim" bet that if 5 of the 6 could beat the times i gave them that we would make the laast 4 swims 50's insteead of 100's.
All 6 blew their times away and 3 of these swimmers (who have never competed) did lifetime bests. Fun stuff.
