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)
Friday at Kino
SCY
15 minute choice warm-up
8 x 75's @ :20 rest
* 1-2 = 25 fly strong/25 free cruise/25 underwater
* 3-4 = 25 back then same
* 5-6 = 25 *** then same
* 7-8 = 25 free then same
16 x 25's @ :30 kick (with board/no fins)
* IM order in blocks of 4 by stroke, 3 moderate/1 fast
1 x 100 fly for time
8 x 50's kick (1 easy/1 fast, no fins) @ my go (after fast kicks right into easy ones, about 90 seconds rest after fast ones)
1 x 100 *** for time
4 x 100's kick all fast (no fins) @ 3:00
Friday at Kino
SCY
15 minute choice warm-up
8 x 75's @ :20 rest
* 1-2 = 25 fly strong/25 free cruise/25 underwater
* 3-4 = 25 back then same
* 5-6 = 25 *** then same
* 7-8 = 25 free then same
16 x 25's @ :30 kick (with board/no fins)
* IM order in blocks of 4 by stroke, 3 moderate/1 fast
1 x 100 fly for time
8 x 50's kick (1 easy/1 fast, no fins) @ my go (after fast kicks right into easy ones, about 90 seconds rest after fast ones)
1 x 100 *** for time
4 x 100's kick all fast (no fins) @ 3:00
