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)
Swam the Sunday workout at MAC with Coach Laurel on deck.
10 minute choice warm-up
4 x 100's @ 1:30 50 stroke/50 free
4 x 75's kick w/board (25 held in tombstone/25 regular/25 tombstone-fast)
4 x 50's @ :45 build
Main #1
4 x 25's @ :30 (1-2 breaths max)
1 x 200 @ 2:30 negative split
4 x 150's @ 2:15 best average
Main #2
4 x 25's as above
1 x 400 @ 5:00 negative split
6 x 100's @ 1:30 best average (stroke)
Main #3
4 x 25's as above
1 x 600 @ 8:00 negative split
8 x 50's @ :45 best average
100 easy
100 fast from a dive
Swam the Sunday workout at MAC with Coach Laurel on deck.
10 minute choice warm-up
4 x 100's @ 1:30 50 stroke/50 free
4 x 75's kick w/board (25 held in tombstone/25 regular/25 tombstone-fast)
4 x 50's @ :45 build
Main #1
4 x 25's @ :30 (1-2 breaths max)
1 x 200 @ 2:30 negative split
4 x 150's @ 2:15 best average
Main #2
4 x 25's as above
1 x 400 @ 5:00 negative split
6 x 100's @ 1:30 best average (stroke)
Main #3
4 x 25's as above
1 x 600 @ 8:00 negative split
8 x 50's @ :45 best average
100 easy
100 fast from a dive
