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)
Wednesday at MAC
SCY
15 minute choice warm-up
8 x 75's @ 1:15 (25 drill/25 swim/25 kick)
- option A do two cycles of IM order
Main
4 x the following:
4 x 100's @ 1:30, 1:40 or 1:50
1 x 200IM or stroke on 3:30
* Each round take 5 seconds of the interval for the 100's
8 x 50's kick @ 1:00
odds easy/evens fast
Wednesday at MAC
SCY
15 minute choice warm-up
8 x 75's @ 1:15 (25 drill/25 swim/25 kick)
- option A do two cycles of IM order
Main
4 x the following:
4 x 100's @ 1:30, 1:40 or 1:50
1 x 200IM or stroke on 3:30
* Each round take 5 seconds of the interval for the 100's
8 x 50's kick @ 1:00
odds easy/evens fast
