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)
Saturday at Kino
following a very heavy training week we did this
SCY
10 minute choice warm-up
10 x the following (continuous, fartlek fins OK but not on entire set)
100 choice kick w/board
50 flutter or fly kick on back without board
2:00 minute break
10x (continuous, fartlek)
100 free swim
5 deck pullouts
50 non-free swim
10 streamline bobs (drop to bottom of pull and push off hard and out of the water in streamline)
10 x 50's (desc. 1-5 in each)
- odd's free @ :45
- evens non-free @ 1:00
Saturday at Kino
following a very heavy training week we did this
SCY
10 minute choice warm-up
10 x the following (continuous, fartlek fins OK but not on entire set)
100 choice kick w/board
50 flutter or fly kick on back without board
2:00 minute break
10x (continuous, fartlek)
100 free swim
5 deck pullouts
50 non-free swim
10 streamline bobs (drop to bottom of pull and push off hard and out of the water in streamline)
10 x 50's (desc. 1-5 in each)
- odd's free @ :45
- evens non-free @ 1:00
