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)
Coached the morning workout at Cactus, qaulity day:
LCM
10 minute choice warm-up
3 x 300's @ 5:30
(100IM/100kick/100 free build to 85%)
2 x 200's choice broken :10 at each 50
- done as "variables" = 1st 50 build, 2nd ascend, 3rd easy, 4th 90%)
Main
6 x 100's @ 2:30 descend 1-4, hold all out effort done on #4 for 5 & 6
easy 100
2 x 50's all out from a dive @ 3:00
warm down with a 400 pull hypoxic
Coached the morning workout at Cactus, qaulity day:
LCM
10 minute choice warm-up
3 x 300's @ 5:30
(100IM/100kick/100 free build to 85%)
2 x 200's choice broken :10 at each 50
- done as "variables" = 1st 50 build, 2nd ascend, 3rd easy, 4th 90%)
Main
6 x 100's @ 2:30 descend 1-4, hold all out effort done on #4 for 5 & 6
easy 100
2 x 50's all out from a dive @ 3:00
warm down with a 400 pull hypoxic
