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)
Friday at MAC
SCY
15 minute choice warm-up
Distance Group
16 x 50's @ :50
2 x 1500's @ 1:00 rest between each
#1 = 100 fast (200 pace), 100 cruise, 100 fast, 200 cruise, 100 fast, 300 cruise, 100 fast, 400 cruise, 100 fast
#2 = negative split and faster overall than #1
Sprint group
16 x 50's @ 1:00 (option to go in blocks of 4 of each stroke)
- odds 25 swim/25 drill
- evens 25 swim/25 kick
2 x (4 x 25's @ :40) variables
Main
2 x (1 x 100, 2 x 50's)
Rd #1 = 100 broken :10 @ the 25 (focus on race pace streamlines and breakouts, swim portion at about 80-85%). 50's at max effort one of primary stroke, one of choice. Rest of about 5:00 for each
Rd #2 = same as above with fins (100 however is at race pace for primary event)
Friday at MAC
SCY
15 minute choice warm-up
Distance Group
16 x 50's @ :50
2 x 1500's @ 1:00 rest between each
#1 = 100 fast (200 pace), 100 cruise, 100 fast, 200 cruise, 100 fast, 300 cruise, 100 fast, 400 cruise, 100 fast
#2 = negative split and faster overall than #1
Sprint group
16 x 50's @ 1:00 (option to go in blocks of 4 of each stroke)
- odds 25 swim/25 drill
- evens 25 swim/25 kick
2 x (4 x 25's @ :40) variables
Main
2 x (1 x 100, 2 x 50's)
Rd #1 = 100 broken :10 @ the 25 (focus on race pace streamlines and breakouts, swim portion at about 80-85%). 50's at max effort one of primary stroke, one of choice. Rest of about 5:00 for each
Rd #2 = same as above with fins (100 however is at race pace for primary event)
