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 at ASU this morning, Coach Jonny on deck. This was a classic case of having a long middle distance set which i was not that keen on so we made changes.
10 minute choice warm-up
main set was 9 x 325's which we "adapted" and did as follows:
Swim 4 @ 4:20
Pull 2 (200 cruise, rest :10 125 build) @ 4:30
Swim 2 (broken :10 @ each 100 descending 1-3 then a 25 power kick) @ 5:00
#9 with fins and hans paddles = 4 x 50 cruise w/2 breaths per length, rest :10 followed by a fast 25 rest :25, after 4th round rest :15 then finish with 25 power kick.
Swam at ASU this morning, Coach Jonny on deck. This was a classic case of having a long middle distance set which i was not that keen on so we made changes.
10 minute choice warm-up
main set was 9 x 325's which we "adapted" and did as follows:
Swim 4 @ 4:20
Pull 2 (200 cruise, rest :10 125 build) @ 4:30
Swim 2 (broken :10 @ each 100 descending 1-3 then a 25 power kick) @ 5:00
#9 with fins and hans paddles = 4 x 50 cruise w/2 breaths per length, rest :10 followed by a fast 25 rest :25, after 4th round rest :15 then finish with 25 power kick.
