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)
Parents
Former Member
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
This is just my kind of workout. (Except for the IM thingy)! Think I will definitely be borrowing this one, Paul.
I really enjoy reading your workouts, but often would love to know what times you are doing in practice. So, for instance, what did you do for that final one hundred? It is always informative to know what level others are at even if it only serves to set a goal to aspire to. :)
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
This is just my kind of workout. (Except for the IM thingy)! Think I will definitely be borrowing this one, Paul.
I really enjoy reading your workouts, but often would love to know what times you are doing in practice. So, for instance, what did you do for that final one hundred? It is always informative to know what level others are at even if it only serves to set a goal to aspire to. :)
