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
3 x (4 x 25's @ :30 non-free, variables)
8 x 50's @ :40
4x the following:
3 x 100's @ 1:30 (rd #2 1:25, rd #3 1:20, rd #4 1:15)
4 x 25's fast @ :30 (rd #1 fly, #2 back, #3 ***, #4 free)
- no breather on fly & free, 15m underwater on backstroke (I was laughed at for this part of the set)
400 hypoxic pull
Big call out to Juan Beltran going IM on all the 100's and to Whitney dropping to 1:10 & :20 on the last round!!
Distance group = same warm-up
2000 for time every 4th length fast fly
8 x 50's kick @ 1:00 (2 of each stroke, build each 50)
Wednesday at Kino
SCY
15 minute choice warm-up
3 x (4 x 25's @ :30 non-free, variables)
8 x 50's @ :40
4x the following:
3 x 100's @ 1:30 (rd #2 1:25, rd #3 1:20, rd #4 1:15)
4 x 25's fast @ :30 (rd #1 fly, #2 back, #3 ***, #4 free)
- no breather on fly & free, 15m underwater on backstroke (I was laughed at for this part of the set)
400 hypoxic pull
Big call out to Juan Beltran going IM on all the 100's and to Whitney dropping to 1:10 & :20 on the last round!!
Distance group = same warm-up
2000 for time every 4th length fast fly
8 x 50's kick @ 1:00 (2 of each stroke, build each 50)
