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)
Saturday workout at Kino, Laura and Paul on deck.
Group 1
- recovery day, longer relaxed swims with lots of drills
Group 2 Main from UT co-ed workout (warm-up set was about 800)
3x through the following:
4 x 100's @ 1:15 ("B" interval was 1:30)
1 x 50 @ 1:15
1 x 300IM @ 4:00 ("B" group swam a 200IM or free @ 3:00)
1 x 50 @ 1:30
Group 3 (warm-up set was about 1000)
- 15 minute "Postal" swim for distance (prepping for actual race next month)
- easy 300
- 300 kick
- 4 x 50's @ 2:00 fast
Saturday workout at Kino, Laura and Paul on deck.
Group 1
- recovery day, longer relaxed swims with lots of drills
Group 2 Main from UT co-ed workout (warm-up set was about 800)
3x through the following:
4 x 100's @ 1:15 ("B" interval was 1:30)
1 x 50 @ 1:15
1 x 300IM @ 4:00 ("B" group swam a 200IM or free @ 3:00)
1 x 50 @ 1:30
Group 3 (warm-up set was about 1000)
- 15 minute "Postal" swim for distance (prepping for actual race next month)
- easy 300
- 300 kick
- 4 x 50's @ 2:00 fast
