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 Monday workout at MAC
15 minute open warm-up
SCY
6x
1 x 100 swim r:20
1 x 50 kick r:20
1 x 25 drill r:20
400 pull/2-3 breaths per length
6x
1 x 75 swim/IM rotation r;20
1 x 50 kick/odds dolphin on back r:20
1 x 25 underwater r;20
400 pull/every 4th length stroke
Coached the Monday workout at MAC
15 minute open warm-up
SCY
6x
1 x 100 swim r:20
1 x 50 kick r:20
1 x 25 drill r:20
400 pull/2-3 breaths per length
6x
1 x 75 swim/IM rotation r;20
1 x 50 kick/odds dolphin on back r:20
1 x 25 underwater r;20
400 pull/every 4th length stroke
