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
15 minute warm-up
8 x 50's @ 1:10 IM order (25 drill/25 swim) OR 10 free @ :50
10 minute easy kick
8 x 100's @ 2:00 (odds IM/evens stroke) OR 10 x 100's @ 1:40
easy 50
8 x 25's fast kick r:10
1 x 400IM r:30 + 4 x 50's IM order @ 1:00 OR 1 x 400 free pull + 4 x 100's @ 1:30
Tuesday at MAC
15 minute warm-up
8 x 50's @ 1:10 IM order (25 drill/25 swim) OR 10 free @ :50
10 minute easy kick
8 x 100's @ 2:00 (odds IM/evens stroke) OR 10 x 100's @ 1:40
easy 50
8 x 25's fast kick r:10
1 x 400IM r:30 + 4 x 50's IM order @ 1:00 OR 1 x 400 free pull + 4 x 100's @ 1:30
