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)
Geek, this was from last week...BIG Friday option (for our "D" group as opposed to our fast Friday option) just for you!
15 minute choice warm-up
1000 cruise rest 1:00 then into
4 x 250's (200 swim/50 fast kick) @ :30 rest between each right into
1000 negative split right into
10 x 100's @ 1:30 right into
200 for time
Geek, this was from last week...BIG Friday option (for our "D" group as opposed to our fast Friday option) just for you!
15 minute choice warm-up
1000 cruise rest 1:00 then into
4 x 250's (200 swim/50 fast kick) @ :30 rest between each right into
1000 negative split right into
10 x 100's @ 1:30 right into
200 for time
