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 Dennis Baker for sharing this main set, we adjusted slightly (offering a stroke/IM option) and "inflicted" it on our team today!
LCM
15 minute choice warm-up
16 x 50's
- 4 @ 1:00 build
- 4 @ 1:20 reverse IM order (kick 15m underwater on push off)
- 4 @ 1:00 10 breaths or less per length
- 4 @ :20 rest kick
14 x 150's
- 5 x 150's @ 3:00 (4 @ 200 race pace + 1 recovery)
- 4 x 150's @ 2:45 (3 @ 200 race pace + 1 recovery) or IM rotation @ 3:00
- 3 x 150's @ 2:30 (2 " " ) or stroke @ 3:00
- 2 x 150 @ 2:15 (1 at race pace/1 recovery) choice of stroke
800 pull build by 200's
Thanks Dennis Baker for sharing this main set, we adjusted slightly (offering a stroke/IM option) and "inflicted" it on our team today!
LCM
15 minute choice warm-up
16 x 50's
- 4 @ 1:00 build
- 4 @ 1:20 reverse IM order (kick 15m underwater on push off)
- 4 @ 1:00 10 breaths or less per length
- 4 @ :20 rest kick
14 x 150's
- 5 x 150's @ 3:00 (4 @ 200 race pace + 1 recovery)
- 4 x 150's @ 2:45 (3 @ 200 race pace + 1 recovery) or IM rotation @ 3:00
- 3 x 150's @ 2:30 (2 " " ) or stroke @ 3:00
- 2 x 150 @ 2:15 (1 at race pace/1 recovery) choice of stroke
800 pull build by 200's
