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-recovery day
LCM
10 minute choice warm-up
8 x 100's @ 2:15
25 scull (changing each 100)/25 swim DPS/25 kick/ 25 swim
800 swim (rotate thru 75 free/25 back, low intensity)
8 x 50's @ 1:30
- odds 25 "over" (swim free no breath)/25 "under" (take breathat 25m mark and dive under kick to wall no breath
- evens 25 under/25 over
* very challening to make an entire 50m with 1 breath but several swimmers did today.
400 pull (rotate thru 75 free/25 ***)
4 x 100's @ :20 rest warm down
Coached the morning workout at Cactus-recovery day
LCM
10 minute choice warm-up
8 x 100's @ 2:15
25 scull (changing each 100)/25 swim DPS/25 kick/ 25 swim
800 swim (rotate thru 75 free/25 back, low intensity)
8 x 50's @ 1:30
- odds 25 "over" (swim free no breath)/25 "under" (take breathat 25m mark and dive under kick to wall no breath
- evens 25 under/25 over
* very challening to make an entire 50m with 1 breath but several swimmers did today.
400 pull (rotate thru 75 free/25 ***)
4 x 100's @ :20 rest warm down
