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)
Thanks Chris & Patrick! Meet info should be complete tomorrow!
Swam the Sunday workout at BEST, Coach Rankin on deck.
SCY
20 minute open warm-up
12 x 25's kick @ :30 (desc 1-4)
16 x 50's swim
- odds @ :55
- evens @ :35
3 x the following
- 4 x 100's (rd #1 @ 1:15, rd #2 @ 1:10, rd #3 @ 1;05)
- 1 x 400 @ 8:00
4 x 300's @ 5:00 (desc 1-4)
- 200 stroke or IM/100 free
Thanks Chris & Patrick! Meet info should be complete tomorrow!
Swam the Sunday workout at BEST, Coach Rankin on deck.
SCY
20 minute open warm-up
12 x 25's kick @ :30 (desc 1-4)
16 x 50's swim
- odds @ :55
- evens @ :35
3 x the following
- 4 x 100's (rd #1 @ 1:15, rd #2 @ 1:10, rd #3 @ 1;05)
- 1 x 400 @ 8:00
4 x 300's @ 5:00 (desc 1-4)
- 200 stroke or IM/100 free
