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)
Laura went to the noon workout at BEST, Coach Rankin on deck.
20 minute open swim/wam-up
16 x 50's @ 1:05
IM order in blocks of 4, 25 drill/25 swim
16 x 50's @ 1:05
IM order in blocks of 4 all swim
16 x 50's @ 1:10
IM order in blocks of 4 kick
200 breaststroke drill; 3 stroke cycles into an underwater 2 stroke cycle
Broken 200 for time as follows:
4 x 50's @ 1:30 choice of stroke (no free)
Laura went to the noon workout at BEST, Coach Rankin on deck.
20 minute open swim/wam-up
16 x 50's @ 1:05
IM order in blocks of 4, 25 drill/25 swim
16 x 50's @ 1:05
IM order in blocks of 4 all swim
16 x 50's @ 1:10
IM order in blocks of 4 kick
200 breaststroke drill; 3 stroke cycles into an underwater 2 stroke cycle
Broken 200 for time as follows:
4 x 50's @ 1:30 choice of stroke (no free)
