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 & MAC
SCY
Test Set day
5 minute choice warm-up
20 x 25's @ :20
Main #1
1 x 100 @ 1:20 free build
1 x 75 @ 1:00 strong (25 fly, 25 free, 25 underwater..use flip turns not open turns...if can't make 25 underwater surface and swim easy to wall with as few breaths as possible)
1 x 50 @ 1:30 choice recovery
1 x 25 fly fast
1:00 minute rest between each block
Main #2 (same as above)
2 x 100's @ 1:20
2 x 75's @ 1:00
2 x 50's @ 1:20
2 x 25's @ :20
Main #3 (same as above)
3 x 100's @ 1:15
3 x 75's @ 1:00
3 x 50's @ 1:10
4 x 25's @ :25
Main #4
4 x 100's @ 1:15 ("Pepsi Challenge" was to drop to 1:10)
4 x 75's @ 1:00
4 x 50's @ 1:00
8 x 25's @ :30
Wed & MAC
SCY
Test Set day
5 minute choice warm-up
20 x 25's @ :20
Main #1
1 x 100 @ 1:20 free build
1 x 75 @ 1:00 strong (25 fly, 25 free, 25 underwater..use flip turns not open turns...if can't make 25 underwater surface and swim easy to wall with as few breaths as possible)
1 x 50 @ 1:30 choice recovery
1 x 25 fly fast
1:00 minute rest between each block
Main #2 (same as above)
2 x 100's @ 1:20
2 x 75's @ 1:00
2 x 50's @ 1:20
2 x 25's @ :20
Main #3 (same as above)
3 x 100's @ 1:15
3 x 75's @ 1:00
3 x 50's @ 1:10
4 x 25's @ :25
Main #4
4 x 100's @ 1:15 ("Pepsi Challenge" was to drop to 1:10)
4 x 75's @ 1:00
4 x 50's @ 1:00
8 x 25's @ :30
