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
Broken Mile
* swim 1 length free do 5 pull-puts, swim (stroke or IM) or kick 2 lengths do 5 pull-outs, continue pattern up to 11
easy 50
8 x 100's @ 2:00 (smooth, focus on starts and turns)
* All from a dive at the start and a dive at the 50
25-50-75-100-75-50-25
* 25's & 75's free w/2-3 breaths per length
* 50's & 100 kick
Monday at MAC
SCY
15 minute choice warm-up
Broken Mile
* swim 1 length free do 5 pull-puts, swim (stroke or IM) or kick 2 lengths do 5 pull-outs, continue pattern up to 11
easy 50
8 x 100's @ 2:00 (smooth, focus on starts and turns)
* All from a dive at the start and a dive at the 50
25-50-75-100-75-50-25
* 25's & 75's free w/2-3 breaths per length
* 50's & 100 kick
