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 Kino, Laura and I on deck running 3 workout groups.
I had the distance group go a 4500 yd and my "competition" group of masters went the following:
SCY
15 minute choice warm-up
8 x 100's @ 1:40 choice swim
4 x 50's @ 1:10 fast kick
6 x 100's @ 1:30 choice swim, desc 1-3, 4-6..emphasis on turn initiation (getting tired of seeing "workout" turns)
6 x 50's @ 1:00 SDK on back (15m underwater was the goal, no fins)
8 x 100's @ 1:20 choice swim
4 x 50's @ :50 "power kick" (no fins)
6 x 100's @ 1:10 choice swim (optional use of fins & paddles)
4 x 50's @ :40 fast kick w/fins
Wednesday at Kino, Laura and I on deck running 3 workout groups.
I had the distance group go a 4500 yd and my "competition" group of masters went the following:
SCY
15 minute choice warm-up
8 x 100's @ 1:40 choice swim
4 x 50's @ 1:10 fast kick
6 x 100's @ 1:30 choice swim, desc 1-3, 4-6..emphasis on turn initiation (getting tired of seeing "workout" turns)
6 x 50's @ 1:00 SDK on back (15m underwater was the goal, no fins)
8 x 100's @ 1:20 choice swim
4 x 50's @ :50 "power kick" (no fins)
6 x 100's @ 1:10 choice swim (optional use of fins & paddles)
4 x 50's @ :40 fast kick w/fins
