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)
Sunday at MAC
SCY
Welcome Tom from Austin who was in town visiting us!
10 minute choice warm-up, following our "dirty dozen" session on Saturday we went with the 1/2 dozen today!
6 x 200's
2x times through the following:
#1 free @ 2:20 (I always list our fastest base, we have 5 or 10 seconds increases in interval time for other lanes)
#2 stroke or IM @ 2:40
#3 kick @ 3:00
1:00 minute break
1 x 600 w/ fins, paddles and snorkels (progress by 200's....first 200 at mile pace, second at 100 pace, 3rd at 500 pace)
6 x 100's same sequence and base as above (free @ 1:10, stroke or IM @ 1:20, kick @ 1:30
1 x 400 (descend by 100's)
- freestylers use fins, paddles and snorkels
- IMer's or stroke specialists fins and paddles
6 x 50's same sequence and base as above (free @ :35, stroke @ :40, kick @ :45)
1 x 200 choice for time
6 x 25's same sequence and base as above
1 x 100 choice for time
500 warm down
Sunday at MAC
SCY
Welcome Tom from Austin who was in town visiting us!
10 minute choice warm-up, following our "dirty dozen" session on Saturday we went with the 1/2 dozen today!
6 x 200's
2x times through the following:
#1 free @ 2:20 (I always list our fastest base, we have 5 or 10 seconds increases in interval time for other lanes)
#2 stroke or IM @ 2:40
#3 kick @ 3:00
1:00 minute break
1 x 600 w/ fins, paddles and snorkels (progress by 200's....first 200 at mile pace, second at 100 pace, 3rd at 500 pace)
6 x 100's same sequence and base as above (free @ 1:10, stroke or IM @ 1:20, kick @ 1:30
1 x 400 (descend by 100's)
- freestylers use fins, paddles and snorkels
- IMer's or stroke specialists fins and paddles
6 x 50's same sequence and base as above (free @ :35, stroke @ :40, kick @ :45)
1 x 200 choice for time
6 x 25's same sequence and base as above
1 x 100 choice for time
500 warm down
