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)
Distance "Hell Week" continues at MAC
Main
800 @ 1:20, 1:30 or 1:40 base
1 x 100 @ 1:10, 1:20, 1:30
600
2 x 100s
400
3 x 100's
200
4 x 100's
100
5 x 100's
5 minute easy kick
16 x 25's @ :30 (fast/no breather to 15m, easy to wall)
Rest of team did lots of drills and extended warm-up into
10 x 50's best average @ 3:00
Distance "Hell Week" continues at MAC
Main
800 @ 1:20, 1:30 or 1:40 base
1 x 100 @ 1:10, 1:20, 1:30
600
2 x 100s
400
3 x 100's
200
4 x 100's
100
5 x 100's
5 minute easy kick
16 x 25's @ :30 (fast/no breather to 15m, easy to wall)
Rest of team did lots of drills and extended warm-up into
10 x 50's best average @ 3:00
