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 & Paul on deck
SCY
3 workout groups:
Group 1 = recovery day, technique/drill work
Group 2 = middle distance/quality
Main set 4x 1 x 50 @ 1:30, 1 x 100 @ 2:30, 1 x 200 @ 3:30 as follows:
Rd #1
50 cruise max of 3 breaths per length
100 build to 90%
200 fast
100 easy
Rd #2
200 cruise max of 3 breaths per length
50 build to 90%
100 fast
100 easy
Rd #3
100 cruise max of 3 breaths per length
200 build to 90%/negative split
50 fast
100 easy
Rd #4
50 fast
100 fast
200 fast
Group #3 Distance/OW
Main set
250 @ 90%
450 (strong 400/fast 50)
650 (strong 600/fast 50)
850 (strong 800/fast 50)
650 (strong 600/fast 50)
450 (strong 400/fast 50)
250 @ 100%
10 seconds rest between each/sighting at least 1x per length
Saturday workout at Kino, Laura & Paul on deck
SCY
3 workout groups:
Group 1 = recovery day, technique/drill work
Group 2 = middle distance/quality
Main set 4x 1 x 50 @ 1:30, 1 x 100 @ 2:30, 1 x 200 @ 3:30 as follows:
Rd #1
50 cruise max of 3 breaths per length
100 build to 90%
200 fast
100 easy
Rd #2
200 cruise max of 3 breaths per length
50 build to 90%
100 fast
100 easy
Rd #3
100 cruise max of 3 breaths per length
200 build to 90%/negative split
50 fast
100 easy
Rd #4
50 fast
100 fast
200 fast
Group #3 Distance/OW
Main set
250 @ 90%
450 (strong 400/fast 50)
650 (strong 600/fast 50)
850 (strong 800/fast 50)
650 (strong 600/fast 50)
450 (strong 400/fast 50)
250 @ 100%
10 seconds rest between each/sighting at least 1x per length
