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)
Wednesday at MAC
SCY
15 minute choice warm-up
6 x 75's @ 1:10
- odds 25r/25L/25 build
- evens 25 scull/50 build
Main
300 swim or pull @ 4:00
50 fast swim @ :40
repeat
300 swim or pull @ 4:00
100 @ 1:20 (keep :40 per 50 pace on all of these, stroke if possible)
300
150
300
200
300
250
300
300
Wednesday at MAC
SCY
15 minute choice warm-up
6 x 75's @ 1:10
- odds 25r/25L/25 build
- evens 25 scull/50 build
Main
300 swim or pull @ 4:00
50 fast swim @ :40
repeat
300 swim or pull @ 4:00
100 @ 1:20 (keep :40 per 50 pace on all of these, stroke if possible)
300
150
300
200
300
250
300
300
