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 noon workout at BEST. Coach Rankin on deck
LCM
20 minute open swim
Warm-up
8 x 150's
- odds @ 3:15 50k/50d/50s
- evens @ 2:45 swim
Kick
8 x 50's @ 1:15
- 25 fast/25 moderate
Main
Swim 2x the following
6 x 50's @ 1:15 (descend 1-3, hold 4-6)
3 x 100's @ 1:30
Swam the noon workout at BEST. Coach Rankin on deck
LCM
20 minute open swim
Warm-up
8 x 150's
- odds @ 3:15 50k/50d/50s
- evens @ 2:45 swim
Kick
8 x 50's @ 1:15
- 25 fast/25 moderate
Main
Swim 2x the following
6 x 50's @ 1:15 (descend 1-3, hold 4-6)
3 x 100's @ 1:30
