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)
Thanks to Geek for posting the framework for this workout on his blog...since he complained so much I figured it must be good, took the liberty to adapt a bit to "MAC Style"!
10 minute choice warm-up
3 x (4 x 75's) @ 1:15
Rd #1 50swim/25 kick done as IM progression (25fly/25back swim/25 back kick, 25 back/25 *** swim/25 *** kick, etc.)
Rd #2 50 swim/25 kick 2 of each stroke IM order
Rd #3 75 swim, 2 of each stroke IM order
Main #1
8 x 50's @ 1:30 power kick
10 x 100's swim @ 1:15
easy 100
Main #2
8 x 50's @ :50 (25 free/25 back)
10 x 125's @ 2:00 (100IM swim/25 power kick)
Main #3
Attempted to get the animal lane to do a cinder block relay and was told to go to hell! (25 kick w/20lb cinder block, hand off to next swimmer repeat till everyone does x 25's)
Thanks to Geek for posting the framework for this workout on his blog...since he complained so much I figured it must be good, took the liberty to adapt a bit to "MAC Style"!
10 minute choice warm-up
3 x (4 x 75's) @ 1:15
Rd #1 50swim/25 kick done as IM progression (25fly/25back swim/25 back kick, 25 back/25 *** swim/25 *** kick, etc.)
Rd #2 50 swim/25 kick 2 of each stroke IM order
Rd #3 75 swim, 2 of each stroke IM order
Main #1
8 x 50's @ 1:30 power kick
10 x 100's swim @ 1:15
easy 100
Main #2
8 x 50's @ :50 (25 free/25 back)
10 x 125's @ 2:00 (100IM swim/25 power kick)
Main #3
Attempted to get the animal lane to do a cinder block relay and was told to go to hell! (25 kick w/20lb cinder block, hand off to next swimmer repeat till everyone does x 25's)
