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)
Monday at MAC
SCY
15 minute open warm-up
2 x (4 x 50's @ 1:10) 25 scull/25 swim (reverse IM order on the swim)
400 pull (75 free/25 ***)
4 x 100's @ 2:00 back and/or free (25R/245L/25 swim/25 fast kick)
800 (75 cruise free/25 fast stroke-prefer cycling through IM order)
4 x 100's strong @ 1:20/1:30 or 1:40
400 pull hypoxic
8 x 50's fast kick @ 1:30
Monday at MAC
SCY
15 minute open warm-up
2 x (4 x 50's @ 1:10) 25 scull/25 swim (reverse IM order on the swim)
400 pull (75 free/25 ***)
4 x 100's @ 2:00 back and/or free (25R/245L/25 swim/25 fast kick)
800 (75 cruise free/25 fast stroke-prefer cycling through IM order)
4 x 100's strong @ 1:20/1:30 or 1:40
400 pull hypoxic
8 x 50's fast kick @ 1:30
