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 Wednesday workout at Cactus-Speed day
LCM
400 choice warm-up
4 x (4 x 50's @ :35 "variables")
#1 build
#2 ascend
#3 cruise/dps
#4 fast
- option of doing the blocks in IM order
Main #1
6 x 100's @ 5:00 FAST (choice of stroke)
- mimimum of 100 easy between each 100
Main #2
3 x (3 x 50's # 1:15)
#1 cruise/dps
#2 build to 80-85% w/3 breaths max
#3 fast
Coached the Wednesday workout at Cactus-Speed day
LCM
400 choice warm-up
4 x (4 x 50's @ :35 "variables")
#1 build
#2 ascend
#3 cruise/dps
#4 fast
- option of doing the blocks in IM order
Main #1
6 x 100's @ 5:00 FAST (choice of stroke)
- mimimum of 100 easy between each 100
Main #2
3 x (3 x 50's # 1:15)
#1 cruise/dps
#2 build to 80-85% w/3 breaths max
#3 fast
