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)
Swam the morning workout with Greenwood Athletic Club, Coach Nick on deck.
SCM
400 warm up
9 x 50's @ 1:00 (3 kick, 3 drill, 3 swim)
4 x the following:
4 x 25's @ :30 desc 1-4 (round 1 fly, rd 2 back, etc)
2 x 50's free @ :50 build
1 x 100 IM @ 1:50 fast
4x the following (all with fins, all @ :50)
1 x 50 kick on back
1 x 50 swim/cruise
1 x 50 swim fast
Swam the morning workout with Greenwood Athletic Club, Coach Nick on deck.
SCM
400 warm up
9 x 50's @ 1:00 (3 kick, 3 drill, 3 swim)
4 x the following:
4 x 25's @ :30 desc 1-4 (round 1 fly, rd 2 back, etc)
2 x 50's free @ :50 build
1 x 100 IM @ 1:50 fast
4x the following (all with fins, all @ :50)
1 x 50 kick on back
1 x 50 swim/cruise
1 x 50 swim fast
