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 & Big Friday workouts at MAC today
SCY
I coached the "Big Friday" group:
15 minute choice warm-up
100 for time @ 1:30
directly into 15 minute swim alternating 1 length fly-3 free
broken 200 kick for time (r:10 at each 50)
directly into 10 minutes swim 7 lengths free/1 length back
30 x 25's @ :30 (very fast w/no breath to 15m, easy to wall) in blocks of ten
rd #1 fly
rd #2 free
rd #3 alternate fly/free
5 minute easy kick
4 swimmers given 50 get out swim's for the team, 3 out of 4 had to make goal time...all 4 did
Fast Friday & Big Friday workouts at MAC today
SCY
I coached the "Big Friday" group:
15 minute choice warm-up
100 for time @ 1:30
directly into 15 minute swim alternating 1 length fly-3 free
broken 200 kick for time (r:10 at each 50)
directly into 10 minutes swim 7 lengths free/1 length back
30 x 25's @ :30 (very fast w/no breath to 15m, easy to wall) in blocks of ten
rd #1 fly
rd #2 free
rd #3 alternate fly/free
5 minute easy kick
4 swimmers given 50 get out swim's for the team, 3 out of 4 had to make goal time...all 4 did
