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 this morning with the "Swim Guru" Ahelee at Mission Viejo.
LCM
Warm-up
2x
200 free
100 drill
100 stroke
4 x 150's
evens = free
odds = 50 stroke/50 kick/50 stroke
4 x 50's
odds = 25 free/25 bacl
evens = 25 fly drill/25 fly
8 x 50's
- SDK as far possible/swim free or back
2 x 50's w/fins
- SDK as far as possible
4 x 100's free w/fins
- build a 50/sprint a 50
easy 50
3 x 100's back w/fins
- build a 50/sprint a 50
easy 50
2 x 100's fly w/fins
- "legal" = as many kicks as needed and extend stroke as needed to make 100
5 x 100's pull warm down @ :15 sec. rest
Swam this morning with the "Swim Guru" Ahelee at Mission Viejo.
LCM
Warm-up
2x
200 free
100 drill
100 stroke
4 x 150's
evens = free
odds = 50 stroke/50 kick/50 stroke
4 x 50's
odds = 25 free/25 bacl
evens = 25 fly drill/25 fly
8 x 50's
- SDK as far possible/swim free or back
2 x 50's w/fins
- SDK as far as possible
4 x 100's free w/fins
- build a 50/sprint a 50
easy 50
3 x 100's back w/fins
- build a 50/sprint a 50
easy 50
2 x 100's fly w/fins
- "legal" = as many kicks as needed and extend stroke as needed to make 100
5 x 100's pull warm down @ :15 sec. rest
