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
2 workout options
#1 18 x 200's
- odds IM, stroke or kick @ 3:00
- evens free @ 2:30
#2 18 x 200's free
- 1 thru 14 @ 3:00
- 15-18 @ 2:45
* there were two different groups within these groups, these were the fastest of each.
Wednesday at MAC
SCY
15 minute choice warm-up
2 workout options
#1 18 x 200's
- odds IM, stroke or kick @ 3:00
- evens free @ 2:30
#2 18 x 200's free
- 1 thru 14 @ 3:00
- 15-18 @ 2:45
* there were two different groups within these groups, these were the fastest of each.
