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 the Wednesday workouts at Mesa, Laura & I on deck.
SCY
7 x 500's
#1 5 x 25 swim/25kick/25swim/25 scull @ :20 second rest
#2 500 negative split @ 7:00
#3 5 x 100's @ 1:45 descend 1-5
#4 500 every 4th length kick @ 8:00
#5 10 x 50's @ :50 fast pace
#6 500 every 4th length stroke @ 8:00
#7 20 x 25's @ :30 choice
Note: we had a group attempting our team challenge to swim all 3 of this days workouts equalling 10,000!
Follow-up, all 5 completed the triple and a round of applause for 4 of them that haven't gotten flip turns dialed in and did open turns in a SCY pool for this!
There was so much support from the other swimmers at each work that people started talking and now we have a pretty good size group who wants to do it next month....even a few who want to do it EVERY month!
Coached the Wednesday workouts at Mesa, Laura & I on deck.
SCY
7 x 500's
#1 5 x 25 swim/25kick/25swim/25 scull @ :20 second rest
#2 500 negative split @ 7:00
#3 5 x 100's @ 1:45 descend 1-5
#4 500 every 4th length kick @ 8:00
#5 10 x 50's @ :50 fast pace
#6 500 every 4th length stroke @ 8:00
#7 20 x 25's @ :30 choice
Note: we had a group attempting our team challenge to swim all 3 of this days workouts equalling 10,000!
Follow-up, all 5 completed the triple and a round of applause for 4 of them that haven't gotten flip turns dialed in and did open turns in a SCY pool for this!
There was so much support from the other swimmers at each work that people started talking and now we have a pretty good size group who wants to do it next month....even a few who want to do it EVERY month!
