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
10 minute choice warm-up
400 (4 x 25swim/25 kick/25 swim/25 scull)
8 x 50's @ 1:10
odds = 25 "over" (swim)/evens 25 "under" (kick underwater)
evens = 25 under/25 over
2 x Variables (1 x Variable = 4 x 25's)
#1 easy to fast
#2 fast to easy
#3 all easy
#4 all fast
Main #1
4 x 150's "broken" fast as follows:
- 100 swim, rest :10, 25 hard kick, rest :10, 25 underwater @ 5:00
easy 100
Main #2
2 x 100's "broken" fast as follows:
- 50 swim, rest :10, 25 hard kick, rest :10, 25 underwater @ 3:00
400 pull recovery
Coached the Wednesday morning workout at Cactus
SCY
10 minute choice warm-up
400 (4 x 25swim/25 kick/25 swim/25 scull)
8 x 50's @ 1:10
odds = 25 "over" (swim)/evens 25 "under" (kick underwater)
evens = 25 under/25 over
2 x Variables (1 x Variable = 4 x 25's)
#1 easy to fast
#2 fast to easy
#3 all easy
#4 all fast
Main #1
4 x 150's "broken" fast as follows:
- 100 swim, rest :10, 25 hard kick, rest :10, 25 underwater @ 5:00
easy 100
Main #2
2 x 100's "broken" fast as follows:
- 50 swim, rest :10, 25 hard kick, rest :10, 25 underwater @ 3:00
400 pull recovery
