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)
Quality day at MAC
SCY
"sprint/stroke group"
Main #1
4 x 50's @ 1:10 desc 1-4 (25 stroke or kick 25 free)
4 x 25's variables @ :40
4 x 50's @ :50 desc 1-4
4 x variables @ :30
Main #2
200 fast broken :20 at the 75, 125 & 175
400 hypoxic pull
2 x 100's fast @ 4:00
#1 straight
#2 broken :20 at the 75
300 easy kick
2 x 50's fast @ 3:00
#1 straight
#2 r:10 at the 25
100 easy
4 x 25's fast kick @ 1:00
- all fast swims from a dive
"D" group
6 x 500's
#1 250 cruise/250 at 500 race pace
#2 5 x 100's @ 1:15
#3 250 at 500 race pace/250 cruise
#4 10 x 50's @ :40
#5 1 x 500 with fins & paddles, 75 cruise/25 fast (kick driven)
#6 20 x 25's @ :30 w/fins and paddles fast/no breath to 15yds, easy to wall
Quality day at MAC
SCY
"sprint/stroke group"
Main #1
4 x 50's @ 1:10 desc 1-4 (25 stroke or kick 25 free)
4 x 25's variables @ :40
4 x 50's @ :50 desc 1-4
4 x variables @ :30
Main #2
200 fast broken :20 at the 75, 125 & 175
400 hypoxic pull
2 x 100's fast @ 4:00
#1 straight
#2 broken :20 at the 75
300 easy kick
2 x 50's fast @ 3:00
#1 straight
#2 r:10 at the 25
100 easy
4 x 25's fast kick @ 1:00
- all fast swims from a dive
"D" group
6 x 500's
#1 250 cruise/250 at 500 race pace
#2 5 x 100's @ 1:15
#3 250 at 500 race pace/250 cruise
#4 10 x 50's @ :40
#5 1 x 500 with fins & paddles, 75 cruise/25 fast (kick driven)
#6 20 x 25's @ :30 w/fins and paddles fast/no breath to 15yds, easy to wall
