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
LCM
20 minute open swim
8 x 50's @ 1:00 descend 1-8
15 x 100's as follows
3 x (3 x 100's @ 1:20/2 x 100's @ 2:00)
300IM drill recovery
16 x 50's "strong" @ 1:00
- IM order/4 of each stroke
100 for time from a dive
Swam the Sunday workout at BEST, Coach Rankin on deck
LCM
20 minute open swim
8 x 50's @ 1:00 descend 1-8
15 x 100's as follows
3 x (3 x 100's @ 1:20/2 x 100's @ 2:00)
300IM drill recovery
16 x 50's "strong" @ 1:00
- IM order/4 of each stroke
100 for time from a dive
