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
LCM
5 minutes choice warm-up
3 x (3 x 50's) "cycle 3" @ 1:00
#1 DPS
#2 Spin/high tempo
#3 Fast trying to hit a DPS/Tempo somewhere between #1 & #2
Main #1
8 x 100's @ 1:40
- descend 1-4, 5-8
2 x 50's kick fast @ 1:00
1 x 400IM strong
Main #2
6 x 100's @ 1:30
- descend 1-3, 4-6
2 x 50's kick fast @ 1:00
1 x 200IM strong
Main #3
4 x 100's @ 1:20
- fast average
2 x 50's kick fast @ 1:00
1 x 100IM strong
Warm down = 400 hypoxic pull
Coached the morning workout at Cactus
LCM
5 minutes choice warm-up
3 x (3 x 50's) "cycle 3" @ 1:00
#1 DPS
#2 Spin/high tempo
#3 Fast trying to hit a DPS/Tempo somewhere between #1 & #2
Main #1
8 x 100's @ 1:40
- descend 1-4, 5-8
2 x 50's kick fast @ 1:00
1 x 400IM strong
Main #2
6 x 100's @ 1:30
- descend 1-3, 4-6
2 x 50's kick fast @ 1:00
1 x 200IM strong
Main #3
4 x 100's @ 1:20
- fast average
2 x 50's kick fast @ 1:00
1 x 100IM strong
Warm down = 400 hypoxic pull
