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)
Thanks Ahelee...were fortunate that we have a couple of VERY supportive newspaper in our area and members who have contacted them on our behalf!
Sunday workout at MAC, Laura and I swam, Coach Laurel on deck.
LCM
15 minute choice warm-up
16 x 50's @ 1:00 (Ok to use fins)
4x the following:
#1 = 50 kick
#2 = 50 drill/swim by 25's
#3 = 15m shooter/underwater kick/35m easy swim
#4 = swim/build
Main #1
3 x 300's @ 4;15 des 1-3
4 x 50's choice/fast @ 1:15
easy 100 swim
Main #2
3 x 200's @ 3:00 (50 free/50 stroke)
4 x 50's choice/fast @ 1:15
easy 100
Main #3
3 x 100's stroke @ 1:45 stroke or IM
4 x 50's choice/fast
easy 100
200 parachute pull
200 pull
warm down
Thanks Ahelee...were fortunate that we have a couple of VERY supportive newspaper in our area and members who have contacted them on our behalf!
Sunday workout at MAC, Laura and I swam, Coach Laurel on deck.
LCM
15 minute choice warm-up
16 x 50's @ 1:00 (Ok to use fins)
4x the following:
#1 = 50 kick
#2 = 50 drill/swim by 25's
#3 = 15m shooter/underwater kick/35m easy swim
#4 = swim/build
Main #1
3 x 300's @ 4;15 des 1-3
4 x 50's choice/fast @ 1:15
easy 100 swim
Main #2
3 x 200's @ 3:00 (50 free/50 stroke)
4 x 50's choice/fast @ 1:15
easy 100
Main #3
3 x 100's stroke @ 1:45 stroke or IM
4 x 50's choice/fast
easy 100
200 parachute pull
200 pull
warm down
