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 noon workout at ASU, Coach Simon on deck
SCY
warm-up
300 swim
200 pull
100 kick
Main #1
6x the following:
75 (25 scull/25 drill/ 25 swim) @ 1:30
175 (50 cruise, 50 build, 75 fast....keep same stroke count the whole swim) @ 2:30
Main #2
12 x 100's @ 1:45
- descend in blocks of 4, hold lowest stroke count reached from prior set
Swam the noon workout at ASU, Coach Simon on deck
SCY
warm-up
300 swim
200 pull
100 kick
Main #1
6x the following:
75 (25 scull/25 drill/ 25 swim) @ 1:30
175 (50 cruise, 50 build, 75 fast....keep same stroke count the whole swim) @ 2:30
Main #2
12 x 100's @ 1:45
- descend in blocks of 4, hold lowest stroke count reached from prior set
