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)
Laura was working on the other side of town and swam wwith BEST, I liked her workout so wanted to pass along. Coach Rankin on deck.
LCM
20 minute open swim/choice warm-up
7 x 100's @ 2:00
- odds 25k/75 free swim
- evens choice
6 x 50's @ 1;00
- odds cruise 35m/fast 15m
- evens fast first 15m/cruise 35m
2x the following:
8 x 50's @ :35, :40 or :45
200 recovery
4 x 50's @ 1:00 stroke best average
200 recovery
Laura was working on the other side of town and swam wwith BEST, I liked her workout so wanted to pass along. Coach Rankin on deck.
LCM
20 minute open swim/choice warm-up
7 x 100's @ 2:00
- odds 25k/75 free swim
- evens choice
6 x 50's @ 1;00
- odds cruise 35m/fast 15m
- evens fast first 15m/cruise 35m
2x the following:
8 x 50's @ :35, :40 or :45
200 recovery
4 x 50's @ 1:00 stroke best average
200 recovery
