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)
Saturday workout at MAC with Coach Jon on deck
10 minute choice warm-up
Main 6x 500's
Group "A" as follows:
- 500 pull
- 4 x 125's @ 2:10 (build to the 75, then 50 fast)
- 2x (2 x 75's fast @ 2:30, 1 x 25 underwater @ :30, 2 x 50 fast @ 1:30)
- 2 x 250's pull @ 3:30
- 10 x 50's kick @ 1:10
"D" group descending 1-3, 4-6 @ 1:10, 1:20 or 1:30 base
Saturday workout at MAC with Coach Jon on deck
10 minute choice warm-up
Main 6x 500's
Group "A" as follows:
- 500 pull
- 4 x 125's @ 2:10 (build to the 75, then 50 fast)
- 2x (2 x 75's fast @ 2:30, 1 x 25 underwater @ :30, 2 x 50 fast @ 1:30)
- 2 x 250's pull @ 3:30
- 10 x 50's kick @ 1:10
"D" group descending 1-3, 4-6 @ 1:10, 1:20 or 1:30 base
