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)
Laura & I coached the Saturday group, she ran the middle-distance/IM workout which was a variation of something I posted here about 3 months ago...I worked with the distance group.
LCM
10 minute choice warm-up
8 x 75's @ 1:30 (25drill/25 swim/25 kick; 2x thru IM order)
2 x (4x variables)
Main #1
50 cruise-dps/50 above 400 free race pace, 100/100 (same), 150/150, 200/200, 150/150, 100/100, 50/50
easy 100 kick
1500
3x (400 at 800 race pace-rest :10/100 at 400 race pace-rest :10)
* option to swim the 400's or 100's IM or stroke
easy 100 kick
10 x 50's @ :10 rest @ 400 race pace
400 pull/10 breaths or less per length
Laura & I coached the Saturday group, she ran the middle-distance/IM workout which was a variation of something I posted here about 3 months ago...I worked with the distance group.
LCM
10 minute choice warm-up
8 x 75's @ 1:30 (25drill/25 swim/25 kick; 2x thru IM order)
2 x (4x variables)
Main #1
50 cruise-dps/50 above 400 free race pace, 100/100 (same), 150/150, 200/200, 150/150, 100/100, 50/50
easy 100 kick
1500
3x (400 at 800 race pace-rest :10/100 at 400 race pace-rest :10)
* option to swim the 400's or 100's IM or stroke
easy 100 kick
10 x 50's @ :10 rest @ 400 race pace
400 pull/10 breaths or less per length
