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)
Monday at MAC
SCY
15 minute choice warm-up
8 x 50's @ 1:10
- odds 25 back drill/25 sdk on back
- evens 25 back swim/25 free swim
1 x 500 swim or pull every 4th length back
8 x 50's @ 1:10
- odds 25 *** pull w/flutter kick/25 free
- evens 25 two kicks/1 pull breaststroke/25 free
1 x 500 swim or pull every 4th length ***
8 x 50's @ 1:10
2x the following
#1 25 right arm fly drill/25 sdk on back
#2 25 left arm fly drill/25 sdk on back
#3 25 3r/3L/2r/2L/1r/1L fly drill/25 sdk underwater
#4 25 fly drill (right arm/both/left arm both/right are, etc.)25 sdk underwater
1 x 500 swim every 4th length fly
Monday at MAC
SCY
15 minute choice warm-up
8 x 50's @ 1:10
- odds 25 back drill/25 sdk on back
- evens 25 back swim/25 free swim
1 x 500 swim or pull every 4th length back
8 x 50's @ 1:10
- odds 25 *** pull w/flutter kick/25 free
- evens 25 two kicks/1 pull breaststroke/25 free
1 x 500 swim or pull every 4th length ***
8 x 50's @ 1:10
2x the following
#1 25 right arm fly drill/25 sdk on back
#2 25 left arm fly drill/25 sdk on back
#3 25 3r/3L/2r/2L/1r/1L fly drill/25 sdk underwater
#4 25 fly drill (right arm/both/left arm both/right are, etc.)25 sdk underwater
1 x 500 swim every 4th length fly
