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)
Kirk, we had 2 other people make the intervals besides Kelly who switched to backstroke on the 1:15 for that final round of 6.
Saturday at MAC
SCY
10 minute choice warm-up
8 x 50's @ 1:00 Desc. 1-4, 5-8 choice of strokes
Main #1 Freestyle round
4 x 100's @ 1:20 Desc.1-4
1 x 200 fast @ 3:00
4 x 50's power kick @ 1:30
1 x 400 pull w/fins, paddles @ snorkel
1:00 rest
Main #2 stroke round
4 x 100's @ 1:30 Desc. 1-4 (all secondary stroke, if you could only make 2 or 3 lengths on this interval then switch to free if needed that works as well)
1 x 200IM fast
4 x 50's fast kick (all secondary stroke)
1 x 400 same as above or IM (25 drill/25 swim)
1:00 rest
Main #3 free round
4 x 50"s @ :40
1 x 100 fast @ 1:30
4 x 50's power kick
1 x 200 pull with fins, paddles @ snorkel
1:00 rest
Main #4 stroke round
same as above with longer rest intervals
Kirk, we had 2 other people make the intervals besides Kelly who switched to backstroke on the 1:15 for that final round of 6.
Saturday at MAC
SCY
10 minute choice warm-up
8 x 50's @ 1:00 Desc. 1-4, 5-8 choice of strokes
Main #1 Freestyle round
4 x 100's @ 1:20 Desc.1-4
1 x 200 fast @ 3:00
4 x 50's power kick @ 1:30
1 x 400 pull w/fins, paddles @ snorkel
1:00 rest
Main #2 stroke round
4 x 100's @ 1:30 Desc. 1-4 (all secondary stroke, if you could only make 2 or 3 lengths on this interval then switch to free if needed that works as well)
1 x 200IM fast
4 x 50's fast kick (all secondary stroke)
1 x 400 same as above or IM (25 drill/25 swim)
1:00 rest
Main #3 free round
4 x 50"s @ :40
1 x 100 fast @ 1:30
4 x 50's power kick
1 x 200 pull with fins, paddles @ snorkel
1:00 rest
Main #4 stroke round
same as above with longer rest intervals
