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)
Recovery workout today at Kino
15 minute choice warm-up
10 x 50's cruise/choice of stroke @ :10 sec rest
25-50-75-100-200-100-75-50-25 @ :30 sec rest
- first 25 of each distance kick, the 200 is non-free
600 pull breathing no more than 2-3 per length
-repeat ladder from above with first 5 scull and the 200 alternate kick/swim by 25's
10 x 50's cruise @ :10 rest interval
Recovery workout today at Kino
15 minute choice warm-up
10 x 50's cruise/choice of stroke @ :10 sec rest
25-50-75-100-200-100-75-50-25 @ :30 sec rest
- first 25 of each distance kick, the 200 is non-free
600 pull breathing no more than 2-3 per length
-repeat ladder from above with first 5 scull and the 200 alternate kick/swim by 25's
10 x 50's cruise @ :10 rest interval
