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
The "Dirty Dozen"
12 x 125's @ 2:00
- 100 free/25 stroke
12 x 100's
3 @ 1:15 free
1 @ 2:00 stroke or IM
12 x 75's kick @ 1:30 (with or without fins)
- 50 smooth/25 fast
12 x 50's w/fins
3 @ :35
1 @ 1:00
12 x 25's "shooters" @ :45
Saturday at MAC
SCY
10 minute choice warm-up
The "Dirty Dozen"
12 x 125's @ 2:00
- 100 free/25 stroke
12 x 100's
3 @ 1:15 free
1 @ 2:00 stroke or IM
12 x 75's kick @ 1:30 (with or without fins)
- 50 smooth/25 fast
12 x 50's w/fins
3 @ :35
1 @ 1:00
12 x 25's "shooters" @ :45
