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 Wednesday workouts at Kino-Mac
LCM
15 minute warm-up
8 x 50's @ 1:00 build
* option to do reverse IM order
Main #1
2x (4 x 25's @ :40 variable (easy-fast/fast-easy/all easy/all fast)
* stroke option as well
200 (25 scull/50 swim/25 kick)
4 x 50's @ 3:00 best average from a dive
300 hypoxic pull
Main #2
8 x 25's @ :30 w/fins (shooter/underwater kick to 15m/easy swim to 25)
200 (25 scull/50 swim/25 kick)
2 x 100's @ 4:00 fast w/fins and paddles
300 choice warm down
Coached the Wednesday workouts at Kino-Mac
LCM
15 minute warm-up
8 x 50's @ 1:00 build
* option to do reverse IM order
Main #1
2x (4 x 25's @ :40 variable (easy-fast/fast-easy/all easy/all fast)
* stroke option as well
200 (25 scull/50 swim/25 kick)
4 x 50's @ 3:00 best average from a dive
300 hypoxic pull
Main #2
8 x 25's @ :30 w/fins (shooter/underwater kick to 15m/easy swim to 25)
200 (25 scull/50 swim/25 kick)
2 x 100's @ 4:00 fast w/fins and paddles
300 choice warm down
