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)
We are ramping up big time in this training cycle...the "D" group is back in full swing!
"Big Friday" at Kino.
SCY
15 minute choice warm-up
10 x 500's @ 6:00 (or 9 @ 6:30, 8 @ 7:00, 7 @ 7:30)
1-5 = #1 100 fast/400 cruise, #2 200F/300C, #3 300F/200C.....#5 500 fast
6-10 = #6 400 cruise/100 fast, #7 300 cruise/200 fast....#10 500 fast
* Note, as always there was a sprint/middle distance option as well
We are ramping up big time in this training cycle...the "D" group is back in full swing!
"Big Friday" at Kino.
SCY
15 minute choice warm-up
10 x 500's @ 6:00 (or 9 @ 6:30, 8 @ 7:00, 7 @ 7:30)
1-5 = #1 100 fast/400 cruise, #2 200F/300C, #3 300F/200C.....#5 500 fast
6-10 = #6 400 cruise/100 fast, #7 300 cruise/200 fast....#10 500 fast
* Note, as always there was a sprint/middle distance option as well
