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 MAC
SCY
15 minute choice warm-up
6 x 100's @ :10 rest
(6 non-stop cycles of: 25 drill or scull/50 swim-build to 80%/25 kick)
2 rounds of variables @ :30 ( 1 variable = 4 x 25's)
Main
6 x 200's strong @ 2:40
4 x 50's fast kick @ 1:00
extra minute rest
6 x 100's stroke or IM strong @ 1:30/1:40
4 x 50's fast kick @ 1:00
8 x 50's @ :40 strong
4 x 50's fast kick @ 1:00
Wednesday at MAC
SCY
15 minute choice warm-up
6 x 100's @ :10 rest
(6 non-stop cycles of: 25 drill or scull/50 swim-build to 80%/25 kick)
2 rounds of variables @ :30 ( 1 variable = 4 x 25's)
Main
6 x 200's strong @ 2:40
4 x 50's fast kick @ 1:00
extra minute rest
6 x 100's stroke or IM strong @ 1:30/1:40
4 x 50's fast kick @ 1:00
8 x 50's @ :40 strong
4 x 50's fast kick @ 1:00
