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 Kino
SCY
Welcome to town Jody Smith!!
15 minute choice warm-up
4 x 75's @ 1:30 (25 drill, 25 build, 25 kick)
4 x 50's @ :50 (25 drill, 25 build)
4 x 25's @ :20 fast
Main #1
16 x 100's
- odd's @ 1:05
- evens @ 1:15
rest 1:00
Main #2
8 x 100's @ 1:15 stroke/IM (if interval is to fast add as many 25's of stroke to the 100 as you need to make it...for example one swimmer went 25 fly/75 free)
rest 1:00
4 x 100's @ 1:40 fast kick (fins optional)
10 x 25's w/fins shooters
Wednesday at Kino
SCY
Welcome to town Jody Smith!!
15 minute choice warm-up
4 x 75's @ 1:30 (25 drill, 25 build, 25 kick)
4 x 50's @ :50 (25 drill, 25 build)
4 x 25's @ :20 fast
Main #1
16 x 100's
- odd's @ 1:05
- evens @ 1:15
rest 1:00
Main #2
8 x 100's @ 1:15 stroke/IM (if interval is to fast add as many 25's of stroke to the 100 as you need to make it...for example one swimmer went 25 fly/75 free)
rest 1:00
4 x 100's @ 1:40 fast kick (fins optional)
10 x 25's w/fins shooters
