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. Dealing with 89 degree water temps and high chlorine...tough situation. Speed/Power work today so a little easier than trying to bang out yardage.
LCM
Warm-up
400 swim
300 pull
200 kick
100 scull
2 x (4 x 50's variables @ 1:00)
#1 easy to fast
#2 fast to easy
#3 all easy
#4 fast
Instead of a "normal" speed set we had a little fun, divided the swimmers into 4 relays of 4.
1st even 4 x 100 free relay
moved 4th place relay members with 1st place and combimed 2nd & 3rd and swam a 8 x 100 relay
3rd event & 4th event were 8 x 50 free relays.
Coached the Wednesday morning workout at Cactus. Dealing with 89 degree water temps and high chlorine...tough situation. Speed/Power work today so a little easier than trying to bang out yardage.
LCM
Warm-up
400 swim
300 pull
200 kick
100 scull
2 x (4 x 50's variables @ 1:00)
#1 easy to fast
#2 fast to easy
#3 all easy
#4 fast
Instead of a "normal" speed set we had a little fun, divided the swimmers into 4 relays of 4.
1st even 4 x 100 free relay
moved 4th place relay members with 1st place and combimed 2nd & 3rd and swam a 8 x 100 relay
3rd event & 4th event were 8 x 50 free relays.
