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 morning workout at Cactus
SCY
Reverse 400 IM
* swim/kick/drill/swim by 25's
300 pull
* build each 50 to about 80%
200 kick
* first 15m underwater/hard then 35m cruise
100
* broken :10 at the 25
- odds 15m fast/10 cruise
- even 10m cruise/15m fast
Main #1
4 x 300's (no interval but leaving about every 5:00)
#1 = fast 100/200 cruise with perfect technique
#2 = same
#3 = 150 fast/150 cruise as above
#4 = 50 fast/250 cruise as above
easy 100
Main #2
400
* alternate 50 fast/50 cruise w/perfect teachnique
2 x 50's kick all out @ 4:00
Coached the Wednesday morning workout at Cactus
SCY
Reverse 400 IM
* swim/kick/drill/swim by 25's
300 pull
* build each 50 to about 80%
200 kick
* first 15m underwater/hard then 35m cruise
100
* broken :10 at the 25
- odds 15m fast/10 cruise
- even 10m cruise/15m fast
Main #1
4 x 300's (no interval but leaving about every 5:00)
#1 = fast 100/200 cruise with perfect technique
#2 = same
#3 = 150 fast/150 cruise as above
#4 = 50 fast/250 cruise as above
easy 100
Main #2
400
* alternate 50 fast/50 cruise w/perfect teachnique
2 x 50's kick all out @ 4:00
