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)
Coached MAC (Mesa Masters), Laura & I on deck with 30 swimmers who had nothing better to do at 5:45am Labor Day morning!
15 minute choice warm-up
4 x variables
Variable = 4 x 4 x 25's @ :40
* done reversse IM order
Main #1
5 x 200's @ 2:30
1 x 100 IM fast @ 2:00
1 x 50 kick fast @ 1:30
2 x 25's underwater @ :20 rest
easy 50
Main #2
5 x 100's @ 1:15
1 x 200IM fast @ 3:00
1 x 50 fast kick @ 1:30
2 x 25's underwater @ :20 rest
easy 50
Main #3
5 x 50's @ :40
1 x 400IM fast @ 6:00
1 x 50 fast kick @ 1:30
2 x 25's underwater @ :20 rest
warm down
Coached MAC (Mesa Masters), Laura & I on deck with 30 swimmers who had nothing better to do at 5:45am Labor Day morning!
15 minute choice warm-up
4 x variables
Variable = 4 x 4 x 25's @ :40
* done reversse IM order
Main #1
5 x 200's @ 2:30
1 x 100 IM fast @ 2:00
1 x 50 kick fast @ 1:30
2 x 25's underwater @ :20 rest
easy 50
Main #2
5 x 100's @ 1:15
1 x 200IM fast @ 3:00
1 x 50 fast kick @ 1:30
2 x 25's underwater @ :20 rest
easy 50
Main #3
5 x 50's @ :40
1 x 400IM fast @ 6:00
1 x 50 fast kick @ 1:30
2 x 25's underwater @ :20 rest
warm down
