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)
Sundays at Kino, Coach Laurel on deck
LCM
15 minute choice warm-up/stretch
400 swim/choice
300 25 kick/25 swim/25 drill/25 swim
200 kick
100 6 x 6 tempo (6 easy strokes/6 fast, repeat)
6 x 50's @ 1:00 descend 1-3, 4-6
3x the following
150 build @ 2:15
50 fast @ 50
3x the following
100 build @ 1:30
100 fast @ 1:45
2x the following
50 build @ :50
100 fast @ 2:30
200 for time
8 x 50's underwater/shooters w/fins
Sundays at Kino, Coach Laurel on deck
LCM
15 minute choice warm-up/stretch
400 swim/choice
300 25 kick/25 swim/25 drill/25 swim
200 kick
100 6 x 6 tempo (6 easy strokes/6 fast, repeat)
6 x 50's @ 1:00 descend 1-3, 4-6
3x the following
150 build @ 2:15
50 fast @ 50
3x the following
100 build @ 1:30
100 fast @ 1:45
2x the following
50 build @ :50
100 fast @ 2:30
200 for time
8 x 50's underwater/shooters w/fins
