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)
Fast Friday at MAC
SCY
10 minute choice warm-up
8 x 75's @ 1:30 (50 cruise/technique focus, R:10 25 build to 90%)
easy 50 kick
4 x 50's @ 3:00 best average
600 pull every 4th link back or ***
easy 50 kick
2 x 100's @ 5:00 FAST
8 x 50's @ R:30 25 scull/25 easy kick (we stopped after 6 and offered a get out swim to 8 people...."simple majority" rules = if 5 make their time were done...5 people made it so stopped)
2 x 50's FAST @ 3:00
400 pull every 4th link back or ***
easy 50 kick
1 x 100 FAST
warm down
Fast Friday at MAC
SCY
10 minute choice warm-up
8 x 75's @ 1:30 (50 cruise/technique focus, R:10 25 build to 90%)
easy 50 kick
4 x 50's @ 3:00 best average
600 pull every 4th link back or ***
easy 50 kick
2 x 100's @ 5:00 FAST
8 x 50's @ R:30 25 scull/25 easy kick (we stopped after 6 and offered a get out swim to 8 people...."simple majority" rules = if 5 make their time were done...5 people made it so stopped)
2 x 50's FAST @ 3:00
400 pull every 4th link back or ***
easy 50 kick
1 x 100 FAST
warm down
