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 MAC
SCY
10 minute choice warm-up
4 rounds of the following:
8 x 25's @ :30 strong
100 fast kick @ 2:00
2 x 50's @ 1:00 recovery
200 fast
300 hypoxic/or snorkel pull
Rd 1 fly*, rd 2 back, rd 3 ***, rd 4 free
- adapt the 200 fly as needed by alternating 25's, 50's or the 100's fly/free
Saturday at MAC
SCY
10 minute choice warm-up
4 rounds of the following:
8 x 25's @ :30 strong
100 fast kick @ 2:00
2 x 50's @ 1:00 recovery
200 fast
300 hypoxic/or snorkel pull
Rd 1 fly*, rd 2 back, rd 3 ***, rd 4 free
- adapt the 200 fly as needed by alternating 25's, 50's or the 100's fly/free
