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 today at BEST...no coach as it was the holiday weekend but nice to see about 50 swimmers!
There was however several options left on the board....such as:
LCM
10 x 200's @ 3:00
20 x 100's @ 1:30
20 x 500's @ :45
or
100 x 50's on varying intervals
I ralled the "troops" in our lane and came up with:
400 choice warm-up
600 pull/strong/snorkel @ 9:00
3 x 200's @ 3:15 (150 strong/50 fast)
400 pull same as before @ 6:00
4 x 100 IM's @ 2:00 (descend 1-4)
300 pull same
6 x 50's kick/fast @ 1:15
200 pull same
8 x 25's (2 rounds of 4 "variables" = #1 build, #2 ascend #3 easy #4 fast)
100 pull same
12 x 12.5's fast from a dive
Swam today at BEST...no coach as it was the holiday weekend but nice to see about 50 swimmers!
There was however several options left on the board....such as:
LCM
10 x 200's @ 3:00
20 x 100's @ 1:30
20 x 500's @ :45
or
100 x 50's on varying intervals
I ralled the "troops" in our lane and came up with:
400 choice warm-up
600 pull/strong/snorkel @ 9:00
3 x 200's @ 3:15 (150 strong/50 fast)
400 pull same as before @ 6:00
4 x 100 IM's @ 2:00 (descend 1-4)
300 pull same
6 x 50's kick/fast @ 1:15
200 pull same
8 x 25's (2 rounds of 4 "variables" = #1 build, #2 ascend #3 easy #4 fast)
100 pull same
12 x 12.5's fast from a dive
