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)
Sad to report that after traveling almost non-stop the last couple of weeks and training with several different teams in 3 states...not a single workout worth writing up.
Swam today at BEST with Coach Rankin on deck
LCM
30 minute open swim/choice warm-up
3 x (3 x 100's) as follows:
#1 kick @ 2:15
#2 stroke or IM @ 2:00
#3 free @ 1:45
4 x (2 x 250's) descend by rounds as follows:
#1 back or "progressive" IM (25 fly, 50 back, 75 ***, 100 free) @ 4:30
#2 free @ 4:00
600 choice recovery
21 x 50's as follows:
#1-3 @ 1:00
#4-6 @ :55
#5-7 @ :50
down to #19-21 @ :35
Syd & Animal...glad you get some use out of this stuff! I also want to remind you guys that I always post the fastest interval group workouts. Usually at BEST & sund Devil their are 2 other groups that have a mix of slower intervals and/or different distances or repeats. Syd, happy to share specifics if you want...drop me a PM and I'll reply there.
Sad to report that after traveling almost non-stop the last couple of weeks and training with several different teams in 3 states...not a single workout worth writing up.
Swam today at BEST with Coach Rankin on deck
LCM
30 minute open swim/choice warm-up
3 x (3 x 100's) as follows:
#1 kick @ 2:15
#2 stroke or IM @ 2:00
#3 free @ 1:45
4 x (2 x 250's) descend by rounds as follows:
#1 back or "progressive" IM (25 fly, 50 back, 75 ***, 100 free) @ 4:30
#2 free @ 4:00
600 choice recovery
21 x 50's as follows:
#1-3 @ 1:00
#4-6 @ :55
#5-7 @ :50
down to #19-21 @ :35
Syd & Animal...glad you get some use out of this stuff! I also want to remind you guys that I always post the fastest interval group workouts. Usually at BEST & sund Devil their are 2 other groups that have a mix of slower intervals and/or different distances or repeats. Syd, happy to share specifics if you want...drop me a PM and I'll reply there.
