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)
Friday at MAC, Paul & Laura on deck
SCY
Group 1 Main
4 x 500's
- done in IM order (#1 fly, #2 back, etc.)
as follows:
4 x 25's @ :40
- odds drill, evens swim
2 x 50's @ 1:00 build to 90%
1 x 100 kick @ 2:00 fast
1 x 200 free @ 4:00 pull/hypoxic
Group 2 (Distance) Main
4000 TT as follows:
4x the following based on 2.4 mile pace
200 above race pace ri :15
800 at race pace ri :15 (sight every other 100)
Friday at MAC, Paul & Laura on deck
SCY
Group 1 Main
4 x 500's
- done in IM order (#1 fly, #2 back, etc.)
as follows:
4 x 25's @ :40
- odds drill, evens swim
2 x 50's @ 1:00 build to 90%
1 x 100 kick @ 2:00 fast
1 x 200 free @ 4:00 pull/hypoxic
Group 2 (Distance) Main
4000 TT as follows:
4x the following based on 2.4 mile pace
200 above race pace ri :15
800 at race pace ri :15 (sight every other 100)
