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 Monday morning with BEST, Coach ankin on deck.
SCM
This is a classic workout that many of us have done dozens/hundreds of times before...all freestyle middle distance/aerobic work. I personally prefer to mix some kicking and stroke work in every workout...and M/W/F something fast regardless...so imagine everything psoted as free vs. how i changed it.
20 minute choise warm-up
1 x 800 @ 12:30 negative split
100 kick
2 x 400's @ 6:45: 1 moderate/1 fast (I pulled with snorkel)
100 kick
4 x 200's @ 3:15 descend 1-4
- I put fins on and ickied underwater 15m off each wall, surfaced and easy swim to next turn
100 kick
8 x 100's @ 1:30
- I kept fins on and went the 1st four IM rotating om #1 the 1st 25 very fast, on #2 the second, etc. The second round of four i did the same roatation free.
Swam Monday morning with BEST, Coach ankin on deck.
SCM
This is a classic workout that many of us have done dozens/hundreds of times before...all freestyle middle distance/aerobic work. I personally prefer to mix some kicking and stroke work in every workout...and M/W/F something fast regardless...so imagine everything psoted as free vs. how i changed it.
20 minute choise warm-up
1 x 800 @ 12:30 negative split
100 kick
2 x 400's @ 6:45: 1 moderate/1 fast (I pulled with snorkel)
100 kick
4 x 200's @ 3:15 descend 1-4
- I put fins on and ickied underwater 15m off each wall, surfaced and easy swim to next turn
100 kick
8 x 100's @ 1:30
- I kept fins on and went the 1st four IM rotating om #1 the 1st 25 very fast, on #2 the second, etc. The second round of four i did the same roatation free.
