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)
Stroke day at Kino
LCM
15 minute choice warm-up
Main #1
4 x 50's free descend 1-4 @ 1:10
200 pull
2 x 100's free-build @ 2:00
200 pull
1 x 200IM fast
easy 100 kick
Main #2
4 x 50's same as above
200 pull
2 x 100 IM's build @ 2:00
200 pull
1 x 200IM fast
easy 50 kick
Main #3
4 x 50's strong 1-4 IM order @ 1:10
200 pull
2 x 100IM's build @ 2:00
200 pull
1 x 200IM fast
easy 50 kick
* Option "B" is stroke instead of IM
Stroke day at Kino
LCM
15 minute choice warm-up
Main #1
4 x 50's free descend 1-4 @ 1:10
200 pull
2 x 100's free-build @ 2:00
200 pull
1 x 200IM fast
easy 100 kick
Main #2
4 x 50's same as above
200 pull
2 x 100 IM's build @ 2:00
200 pull
1 x 200IM fast
easy 50 kick
Main #3
4 x 50's strong 1-4 IM order @ 1:10
200 pull
2 x 100IM's build @ 2:00
200 pull
1 x 200IM fast
easy 50 kick
* Option "B" is stroke instead of IM
