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)
Wednesday a MAC
15 minute WU
4 x 50's @ 1:10 descend 1-4
2 rounds of variables 1 on :40, 1 @ :30
4 x 50's @ :45
200 easy pull
10 x 100's start out on a base interval that you can barely make, when you miss go to the next and try to hold: 1:10, 1:20, 1:30, 1:40, 1:50, 2:00
200 easy kick
10 x 50's start on same base as 100's, option to add :10 and go stroke
400 swim, 200 kick or 150 of each as warm down
Wednesday a MAC
15 minute WU
4 x 50's @ 1:10 descend 1-4
2 rounds of variables 1 on :40, 1 @ :30
4 x 50's @ :45
200 easy pull
10 x 100's start out on a base interval that you can barely make, when you miss go to the next and try to hold: 1:10, 1:20, 1:30, 1:40, 1:50, 2:00
200 easy kick
10 x 50's start on same base as 100's, option to add :10 and go stroke
400 swim, 200 kick or 150 of each as warm down
