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)
Not finding a lot of time to get back on the forum and keep this updated...todays workout at KINO (Coach Sheila & I on deck):
15 minute choice warm-up
4 x 75's @ 20 seconds rest
(25 scull, 25 swim, 25 kick...the "swims" were IM order).
Main #1
4 x the following:
1 x 200 free @ 3:00
1 x 100IM @ 2:00
* the 200's are descned and the 100's ascend
4:00 minutes of vertical kick (30 sec on/30 off)
Main #2
6x the following:
1 x 100 free @ 1:30
1 x 50 fly, back or *** @ 1:00
* 100's descend, 50's ascend
4 x 25's @ 1:00 power kick
Note...have to say one of the more enjoyable workouts I've coached as we had 8 studly women (known as the Posse) who are all about the same age and ability beating the crap out of each other on this set...most of the guys did the recovery day option and stayed out of the way!
Thanks, Paul! Did this one today. :)
I'm jealous of your Posse. I love having fast folks to swim with.
Not finding a lot of time to get back on the forum and keep this updated...todays workout at KINO (Coach Sheila & I on deck):
15 minute choice warm-up
4 x 75's @ 20 seconds rest
(25 scull, 25 swim, 25 kick...the "swims" were IM order).
Main #1
4 x the following:
1 x 200 free @ 3:00
1 x 100IM @ 2:00
* the 200's are descned and the 100's ascend
4:00 minutes of vertical kick (30 sec on/30 off)
Main #2
6x the following:
1 x 100 free @ 1:30
1 x 50 fly, back or *** @ 1:00
* 100's descend, 50's ascend
4 x 25's @ 1:00 power kick
Note...have to say one of the more enjoyable workouts I've coached as we had 8 studly women (known as the Posse) who are all about the same age and ability beating the crap out of each other on this set...most of the guys did the recovery day option and stayed out of the way!
Thanks, Paul! Did this one today. :)
I'm jealous of your Posse. I love having fast folks to swim with.
