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 Thursday noon workout at BEST with Coach Rankin on deck.
SCM
Recovery day
20 minute choice warm-up
8 x 150's
- odds free @ 2:30
- evens stroke @ 3:00
1 x 1650 swim or pull
swam as:
11 lengths, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(odds free, evens stroke)
6 x 100's @ 2:15
50 swim with no more than 6 breaths/50 scull
Swam the Thursday noon workout at BEST with Coach Rankin on deck.
SCM
Recovery day
20 minute choice warm-up
8 x 150's
- odds free @ 2:30
- evens stroke @ 3:00
1 x 1650 swim or pull
swam as:
11 lengths, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(odds free, evens stroke)
6 x 100's @ 2:15
50 swim with no more than 6 breaths/50 scull
