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
Middle Distance group/animal lane
Main
16 x 100's @ 1:20 every 4th fast
12 x 50's @ :50 - 2 swim/1 fast kick
8 x 100's @ 1:20 - odds free/evens fast stoke or IM
4 x 200's best average @ 2:20
Sprint Group
16 x 50's @ :50 every 4th at 200 race pace
12 x 100's @ 1:30 every 3rd fast (stroke or IM option)
8 x 50's @ 1:00 1 swim/1 fast kick
4 x 100's best average @ fastest interval w/first length stroke
Wednesday at MAC
SCY
Middle Distance group/animal lane
Main
16 x 100's @ 1:20 every 4th fast
12 x 50's @ :50 - 2 swim/1 fast kick
8 x 100's @ 1:20 - odds free/evens fast stoke or IM
4 x 200's best average @ 2:20
Sprint Group
16 x 50's @ :50 every 4th at 200 race pace
12 x 100's @ 1:30 every 3rd fast (stroke or IM option)
8 x 50's @ 1:00 1 swim/1 fast kick
4 x 100's best average @ fastest interval w/first length stroke
