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
SCY
15 minute choice warm-up
10 x 50's @ :45
4x the following:
4 x 100 free (rd 1 @ 1:25, rd 2 @ 1:20, rd 3 @ 1:15, rd 4 @ 1:10)
4 x 25's build (rd 1 fly, rd 2 back, rd 3 ***, rd 4 free) @ :30
1 x 50 kick fast
2 minutes between rounds
800 hypoxic pull
* Note, there were 4 groups this was the fastest lanes. Group 2 started 100's @ 1:30, Group 3 started on 1:45 & group 4 was 10 seconds rest between each...25's were :30, :40 : 50 or 10 seconds rest
Wednesday at Kino
SCY
15 minute choice warm-up
10 x 50's @ :45
4x the following:
4 x 100 free (rd 1 @ 1:25, rd 2 @ 1:20, rd 3 @ 1:15, rd 4 @ 1:10)
4 x 25's build (rd 1 fly, rd 2 back, rd 3 ***, rd 4 free) @ :30
1 x 50 kick fast
2 minutes between rounds
800 hypoxic pull
* Note, there were 4 groups this was the fastest lanes. Group 2 started 100's @ 1:30, Group 3 started on 1:45 & group 4 was 10 seconds rest between each...25's were :30, :40 : 50 or 10 seconds rest
