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)
Coached the MAC workout this morning, changed a workout posted here last year to stroke from free
Main set
1 x 300 pull @ 4:00
3 x 100's IM or stroke @ 1:45 desc 1-3
1 x 200 pull @ 2:40
2 x 150's IM or stroke @ 2:30 fast
1 x 100 pull @ 1:20
3 x 200's IM or stroke @ 3:00 desc 1-3
easy 100
Broken 200 fast
100 swim r:15
50 kick r:15
25 kick r:15
25 kick r:15
Coached the MAC workout this morning, changed a workout posted here last year to stroke from free
Main set
1 x 300 pull @ 4:00
3 x 100's IM or stroke @ 1:45 desc 1-3
1 x 200 pull @ 2:40
2 x 150's IM or stroke @ 2:30 fast
1 x 100 pull @ 1:20
3 x 200's IM or stroke @ 3:00 desc 1-3
easy 100
Broken 200 fast
100 swim r:15
50 kick r:15
25 kick r:15
25 kick r:15
