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)
Coached the Christmas eve morning workout at Kino/MAC
LCM
15 minute choice warm-up
8 x 50's @ 1:10 (25 drill/25 swim)
* 2x thru IM order
Main #1
5 x 400's @ 6:00 (descend 1-4 free to 80-85%, #5 fast 400IM)
1 x 100 kick (15m underwater hard/35m cruise, repeat)
Main #2
8 x 100's
- odds free @ 1:30 descending 1-4
- evens IM on 2:00 smooth
Main #3
5 x 200's @ 3:00 (same as Main #1)
1 x 100 kick
Coached the Christmas eve morning workout at Kino/MAC
LCM
15 minute choice warm-up
8 x 50's @ 1:10 (25 drill/25 swim)
* 2x thru IM order
Main #1
5 x 400's @ 6:00 (descend 1-4 free to 80-85%, #5 fast 400IM)
1 x 100 kick (15m underwater hard/35m cruise, repeat)
Main #2
8 x 100's
- odds free @ 1:30 descending 1-4
- evens IM on 2:00 smooth
Main #3
5 x 200's @ 3:00 (same as Main #1)
1 x 100 kick
