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)
Wed at MAC
Test set day
SCY
15 minutes choice warm-up
3 x (4 x 50's)
- swim #1-#3 @ :40, kick #4 @ 1:20
3 x (4 x 25's)
- swim #1-#3 @ :20, kick #4 @ :40
100's drop out set:
1 x 100 swim @ 1:05
1 x 50 kick @ 1:30
2 x 100's @ 1:05
1 x 50 kick @ 1:30
Continue progression until you miss the swim interval, add 5 seconds on the next round and continue. Goal is to sustain the pattern on the fastest possible interval for 40 minutes.
- option "A" for stroke/IM specialists was to add 10 seconds for round 6 and swim as much of the 100 as stroke and make the interval. For example one of our backstrokers made it to 5 x 100's free @ 1:05 then switched to backstroke and went 6 x 100's @ 1:15. One of our breastrokers went to 1:40 and went 75 ***/25 free....
Wed at MAC
Test set day
SCY
15 minutes choice warm-up
3 x (4 x 50's)
- swim #1-#3 @ :40, kick #4 @ 1:20
3 x (4 x 25's)
- swim #1-#3 @ :20, kick #4 @ :40
100's drop out set:
1 x 100 swim @ 1:05
1 x 50 kick @ 1:30
2 x 100's @ 1:05
1 x 50 kick @ 1:30
Continue progression until you miss the swim interval, add 5 seconds on the next round and continue. Goal is to sustain the pattern on the fastest possible interval for 40 minutes.
- option "A" for stroke/IM specialists was to add 10 seconds for round 6 and swim as much of the 100 as stroke and make the interval. For example one of our backstrokers made it to 5 x 100's free @ 1:05 then switched to backstroke and went 6 x 100's @ 1:15. One of our breastrokers went to 1:40 and went 75 ***/25 free....
