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)
Laura & I got of deck and into the water with new Coach Jon giving the team a beat down!
SCY
2 workouts, I chose the IM option, after warm-up main set was:
Build to 200IM pyramid, :30 per base
Rd #1
25 fly @ :30
Rd. #2
25 fly @ :30
50 as 25 fly/25 back @ 1:00
Rd. #3
25 fly
50 (25 fly, 25 back)
75 (25 fly, back, ***)
Rd. #4
25 fly
50 fly/back
75 fly/back/***
100IM
Rd. #4
25 fly
50 fly/back
75 fly/back/***
100IM
125 50 fly/25 back, ***, free
Rd. #5
25 fly
50 fly/back
75 fly/back/***
100IM
150 50 fly/50 back, 25 ***/free
Rd. #6
25 fly
50 fly/back
75 fly/back ***
100IM
125 as above
150 as above
175 50/fly, 50/back, 50 beast, 25 free
Rd. #7
same as above but add a 200IM at the end.
Laura & I got of deck and into the water with new Coach Jon giving the team a beat down!
SCY
2 workouts, I chose the IM option, after warm-up main set was:
Build to 200IM pyramid, :30 per base
Rd #1
25 fly @ :30
Rd. #2
25 fly @ :30
50 as 25 fly/25 back @ 1:00
Rd. #3
25 fly
50 (25 fly, 25 back)
75 (25 fly, back, ***)
Rd. #4
25 fly
50 fly/back
75 fly/back/***
100IM
Rd. #4
25 fly
50 fly/back
75 fly/back/***
100IM
125 50 fly/25 back, ***, free
Rd. #5
25 fly
50 fly/back
75 fly/back/***
100IM
150 50 fly/50 back, 25 ***/free
Rd. #6
25 fly
50 fly/back
75 fly/back ***
100IM
125 as above
150 as above
175 50/fly, 50/back, 50 beast, 25 free
Rd. #7
same as above but add a 200IM at the end.
