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)
Tuesday at MAC
SCY
Main #1
8 x 100's @ 2:00 (build to 90% at 75, r:10, fast 25 stroke)
Main #2
2 x 200's "cruise" @ 3:00
4 x 50's build and descend to 200 race pace @ 1:10 (IM order or stroke)
100 easy kick
Main #2
2 x 200's @ 4:00 fast
8 x 25's cruise @ :30 no breathers
easy 50
8 x 25's @ 1:00 kick w/chute
Tuesday at MAC
SCY
Main #1
8 x 100's @ 2:00 (build to 90% at 75, r:10, fast 25 stroke)
Main #2
2 x 200's "cruise" @ 3:00
4 x 50's build and descend to 200 race pace @ 1:10 (IM order or stroke)
100 easy kick
Main #2
2 x 200's @ 4:00 fast
8 x 25's cruise @ :30 no breathers
easy 50
8 x 25's @ 1:00 kick w/chute
