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
8 x 75's @ 1:20 (25 drill, 25 build, 25 kick)
6 x
1 x 50 @ :40 (200 race pace)
1 x 100 @ 2:00 stroke, IM, kick or combo of the 3 (focus on technique, not a complete shut down/sloppy recovery swim)
8 x 25's underwater kick/streamline drill @ :40
6x
1 x 100 @ 1:15 (200 race pace)
1 x 50 @ 1:00 stroke, IM, kick or combo of all 3 (same emphasis on technique)
8 x 50's @ :20 rest underwater kick/streamline drill (open turn at 25)
Wednesday at Kino
SCY
15 minute choice warm-up
8 x 75's @ 1:20 (25 drill, 25 build, 25 kick)
6 x
1 x 50 @ :40 (200 race pace)
1 x 100 @ 2:00 stroke, IM, kick or combo of the 3 (focus on technique, not a complete shut down/sloppy recovery swim)
8 x 25's underwater kick/streamline drill @ :40
6x
1 x 100 @ 1:15 (200 race pace)
1 x 50 @ 1:00 stroke, IM, kick or combo of all 3 (same emphasis on technique)
8 x 50's @ :20 rest underwater kick/streamline drill (open turn at 25)
