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)
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.
I like it, Paul. I might try it next time I work out on my own. How many on the 1:05 did your fastest swimmers make?
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.
I like it, Paul. I might try it next time I work out on my own. How many on the 1:05 did your fastest swimmers make?
