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 noon workout Thursday at ASU
SCY
Warm-up
4 x 150's (reverse IM order by 150)
- 25 drill/50 kick/50 swim
1650 broken :10 at each
- swim 11 lengths, 10, 9, 8, 7....
400IM
- 2nd 50 on each stroke faster than first
1000 negative split
400IM broken :10 @ 100
Coached the noon workout Thursday at ASU
SCY
Warm-up
4 x 150's (reverse IM order by 150)
- 25 drill/50 kick/50 swim
1650 broken :10 at each
- swim 11 lengths, 10, 9, 8, 7....
400IM
- 2nd 50 on each stroke faster than first
1000 negative split
400IM broken :10 @ 100
