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)
Labor Day at MAC
SCY
10 minute choice warm-up
Reverse 400IM (25d/25s)
2 x 100's @ 1:20
4 x 50's @ :40
8 x 25's power kick @ :40
extra minute rest
choice 400IM swim or 500 free swim or pull @ 7:00
2 x 100's backstroke @ 1:30
4 x 50's backstroke kick @ 1:00 (emphasis on 15m work)
8 x 25's backstroke swim/fast @ :30
extra minute rest
400IM swim (long and smooth) @ 7:00
2 x 100's fast fly kick @ 2:00
4 x 50's fly swim @ :50
8 x 25's fly swim @ :30
extra minute
500 swim or pull @ 7:00 every 4th length backstroke
2 x 100's @ 2:00 *** or IM
4 x 50's @ 1:00 *** or IM order
8 x 25's @ :40 *** or 2x thru IM cycle
Labor Day at MAC
SCY
10 minute choice warm-up
Reverse 400IM (25d/25s)
2 x 100's @ 1:20
4 x 50's @ :40
8 x 25's power kick @ :40
extra minute rest
choice 400IM swim or 500 free swim or pull @ 7:00
2 x 100's backstroke @ 1:30
4 x 50's backstroke kick @ 1:00 (emphasis on 15m work)
8 x 25's backstroke swim/fast @ :30
extra minute rest
400IM swim (long and smooth) @ 7:00
2 x 100's fast fly kick @ 2:00
4 x 50's fly swim @ :50
8 x 25's fly swim @ :30
extra minute
500 swim or pull @ 7:00 every 4th length backstroke
2 x 100's @ 2:00 *** or IM
4 x 50's @ 1:00 *** or IM order
8 x 25's @ :40 *** or 2x thru IM cycle
