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)
Sunday at Kino w/ Coach Laurel on deck
10 minute WU
5 x 200's @ 3:00
#1 swim
#2 50 kick/150 swim
#3 100 kick/100 swim
#4 150 kick/50 swim
#5 200 kick
6 x 100 IM's @ 1:40
- odds IM order (25 drill/25 swim)
- evens reverse IM order (25 drill/25 swim)
"D" group
2 x 400's, 2 x 300's, 2 x 200's, 2 x 100's @ 1:20 base
"A" group
8 x 75's best average @ 1:00
easy 100
6 x 75's best average @ 1:10
easy 100
4 x 75's best average @ 1:20
Team swim fast 100 from the blocks
Sunday at Kino w/ Coach Laurel on deck
10 minute WU
5 x 200's @ 3:00
#1 swim
#2 50 kick/150 swim
#3 100 kick/100 swim
#4 150 kick/50 swim
#5 200 kick
6 x 100 IM's @ 1:40
- odds IM order (25 drill/25 swim)
- evens reverse IM order (25 drill/25 swim)
"D" group
2 x 400's, 2 x 300's, 2 x 200's, 2 x 100's @ 1:20 base
"A" group
8 x 75's best average @ 1:00
easy 100
6 x 75's best average @ 1:10
easy 100
4 x 75's best average @ 1:20
Team swim fast 100 from the blocks
