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 Sunday workout at BEST, Coach Rankin on deck.
SCY
20 minute open warm-up
3x the following, descending by rounds:
1 x 100 free @ 2:00
1 x 50 fly @ 1:00
1 x 50 back @ 1:00
1 x 50 *** @ 1:00
1 x 50 free @ 1:00
1 x 100 IM @ 2:00
Swim or pull
3 x 100's @ 1:30
3 x 100's @ 1:20
3 x 100'S @ 1:10
1 x 100 FAST @ 2:00
1 x 1000 negative split @ 14:00
3 x 100's @ 1:30
3 x 100's @ 1:20
3 x 100'S @ 1:10
1 x 100 FAST @ 2:00
easy 100
3-4 fast 25's from a dive
Swam the Sunday workout at BEST, Coach Rankin on deck.
SCY
20 minute open warm-up
3x the following, descending by rounds:
1 x 100 free @ 2:00
1 x 50 fly @ 1:00
1 x 50 back @ 1:00
1 x 50 *** @ 1:00
1 x 50 free @ 1:00
1 x 100 IM @ 2:00
Swim or pull
3 x 100's @ 1:30
3 x 100's @ 1:20
3 x 100'S @ 1:10
1 x 100 FAST @ 2:00
1 x 1000 negative split @ 14:00
3 x 100's @ 1:30
3 x 100's @ 1:20
3 x 100'S @ 1:10
1 x 100 FAST @ 2:00
easy 100
3-4 fast 25's from a dive
