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 John on deck.
LCM
20 minute open swim/choice warm-up
Swim 16 x 100's @ 2:00
1-4 = 25swim/25 kick/25 drill/ 25 swim
5-8 = free descend 1-4
9-12 = stroke or IM
13-16 = free descend 1-4
400 recovery
Swim or Pull 8 x 200's @ 3:15
odds = #1 fast 1st 50, #2 fast 2nd 50, #3 fast 3rd 50, #4 fast 4th 50
evens = strong/negative split
8 minute "social" kick
6 x 50's @ 1:00
- all from a dive w/blast to 15m
Swam the Sunday workout at BEST with Coach John on deck.
LCM
20 minute open swim/choice warm-up
Swim 16 x 100's @ 2:00
1-4 = 25swim/25 kick/25 drill/ 25 swim
5-8 = free descend 1-4
9-12 = stroke or IM
13-16 = free descend 1-4
400 recovery
Swim or Pull 8 x 200's @ 3:15
odds = #1 fast 1st 50, #2 fast 2nd 50, #3 fast 3rd 50, #4 fast 4th 50
evens = strong/negative split
8 minute "social" kick
6 x 50's @ 1:00
- all from a dive w/blast to 15m
