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 Monday workouts at Kino/Mac
Aerobic/recovery (we have a lot of athletes who race on the weekend or attend our Saturday and/or Sunday workouts which are pretty challenging so we start the week off pretty easy)...so this is typical of how we set the coming week up:
LCM
15 minutes choice warm-up
8 x 50's @ :20 rest
25 scull/25 swim
400
- 75 hypoxic free/25 kick
8 x 50's @ 1:00 build/maximum DPS
600 w/fins and paddles
- 75 swim free/25 breaststroke pull
8 x 50's @ 1;30
- shooters = 50m kick underwater (Ok with fins)
200 choice warm down
Coached the Monday workouts at Kino/Mac
Aerobic/recovery (we have a lot of athletes who race on the weekend or attend our Saturday and/or Sunday workouts which are pretty challenging so we start the week off pretty easy)...so this is typical of how we set the coming week up:
LCM
15 minutes choice warm-up
8 x 50's @ :20 rest
25 scull/25 swim
400
- 75 hypoxic free/25 kick
8 x 50's @ 1:00 build/maximum DPS
600 w/fins and paddles
- 75 swim free/25 breaststroke pull
8 x 50's @ 1;30
- shooters = 50m kick underwater (Ok with fins)
200 choice warm down
