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 Sunday workout at BEST with Coach rankin on deck
LCM
30 minute open swim/choice warm-up
Swim 12 x 50's @ 1:00
choice of:
- odds fly, evens ***
- 25 fly/25 ***
- odds 25 fly/25 free, evens 25 ***/25 free
Main #1 Swim 4x the following:
100 back @ 2:00 build
3 x 150's free @ 2:00
1 x 50 choice @ 2:00
400 easy (25 head up free/25 choice)
Main #2 pull
4 x 300's @ 5:00
1-3 steady pace
#4 max effort
Swam the Sunday workout at BEST with Coach rankin on deck
LCM
30 minute open swim/choice warm-up
Swim 12 x 50's @ 1:00
choice of:
- odds fly, evens ***
- 25 fly/25 ***
- odds 25 fly/25 free, evens 25 ***/25 free
Main #1 Swim 4x the following:
100 back @ 2:00 build
3 x 150's free @ 2:00
1 x 50 choice @ 2:00
400 easy (25 head up free/25 choice)
Main #2 pull
4 x 300's @ 5:00
1-3 steady pace
#4 max effort
