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)
Wednesday at MAC
SCY
Distance group
8 x 100's @ r:15
- odds stroke or swim/drill by 25's
- evens choice
Main
800 negative split @ 1:30/1:40 or 1:50 base
400 cruise @ same base
4 x 25's fast @ :30
600 negative split @ same base
4 x 100's descend 1-4 on same base
4 x 50's fast @ :35/:40 or :45
* stroke option for a few of our folks was turning the 400 into IM, the 25's IM order, the 100's IM and the 50's fly
Wednesday at MAC
SCY
Distance group
8 x 100's @ r:15
- odds stroke or swim/drill by 25's
- evens choice
Main
800 negative split @ 1:30/1:40 or 1:50 base
400 cruise @ same base
4 x 25's fast @ :30
600 negative split @ same base
4 x 100's descend 1-4 on same base
4 x 50's fast @ :35/:40 or :45
* stroke option for a few of our folks was turning the 400 into IM, the 25's IM order, the 100's IM and the 50's fly
