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 Saturday morning workout with SDM, Coach Jonny on deck
SCY
10 minute choice warm-up
2 x (4 x 400's @ 6:00) as follows
#1 cruise
#2 negative split
#3 fast broken :10 @ 200
#4 fast borken :10 @ 100
easy 100
8 x 50's "power kick" @ 1:10
* kick as hard as you can underwater till you need a breath/surface at that time and swim easy to the wall
Swam the Saturday morning workout with SDM, Coach Jonny on deck
SCY
10 minute choice warm-up
2 x (4 x 400's @ 6:00) as follows
#1 cruise
#2 negative split
#3 fast broken :10 @ 200
#4 fast borken :10 @ 100
easy 100
8 x 50's "power kick" @ 1:10
* kick as hard as you can underwater till you need a breath/surface at that time and swim easy to the wall
