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)
Bill, will try my best!
15 minute choice warm-up
12 x 25's @ :40 cycle 3 (#1 DPS, #2 fast tempo, #3 strong with slightly lower stroke count than #2 and more legs)
200 hypoxic pull
4 x 50's @ 1:10 build, decrease stroke count each 50
100 for time
200 hypoxic pull
4 x 50's @ 1:10 descend 1-4, decrease stroke count each 50
100 for time
200 hypoxic pull
4 x 50's @ 1:10 build, descend 1-4 and lower stroke count each 50
8 x 25's @ 1:00
4 w/drag chutes, fins & paddles, 4 underwater kick
Bill, will try my best!
15 minute choice warm-up
12 x 25's @ :40 cycle 3 (#1 DPS, #2 fast tempo, #3 strong with slightly lower stroke count than #2 and more legs)
200 hypoxic pull
4 x 50's @ 1:10 build, decrease stroke count each 50
100 for time
200 hypoxic pull
4 x 50's @ 1:10 descend 1-4, decrease stroke count each 50
100 for time
200 hypoxic pull
4 x 50's @ 1:10 build, descend 1-4 and lower stroke count each 50
8 x 25's @ 1:00
4 w/drag chutes, fins & paddles, 4 underwater kick
