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
4 x 75's @ :20 rest (25 swim/25 drill/25 kick)
Main #1
4 x 50's @ :40
1 x 50 @ 1:00
4 x 75's @ 1:00
1 x 50 @ 1:00
4 x 100's @ 1:20
Main #2
same as above but add 5 seconds to the 50's, 75's and 100's and make the first length of each stroke
Main #3 same as above but add another 5 second and make the last length kick
Wednesday at MAC
SCY
15 minute choice warm-up
4 x 75's @ :20 rest (25 swim/25 drill/25 kick)
Main #1
4 x 50's @ :40
1 x 50 @ 1:00
4 x 75's @ 1:00
1 x 50 @ 1:00
4 x 100's @ 1:20
Main #2
same as above but add 5 seconds to the 50's, 75's and 100's and make the first length of each stroke
Main #3 same as above but add another 5 second and make the last length kick
