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
10 minute choice warm-up
SCY
12 x 75's @ 1:30
- 25 scull/25 swim/build/25 kick
12 x 25's @ :30 build
- 3 x IM order
Main (inspired by UT set)
4 x 100's free @ 1:10
1 x 50 recover @ 1:10
1 x 400IM @ 5:20
1 x 50 recovery @ 2:00
4 x 100's IM @ 1:20
1 x 50 recovery @ 1:10
1 x 400 swim or pull @ 4:40
1 x 50 @ 2:00
4 x 50's @ :35
1 x 200 stroke or IM @ 2:40
1 x 50 @ 1:10
4 x 50's stroke or IM order @ :40
1 x 50 @ 1:10
1 x 200 @ 2:20
1 x 50 @ 2:00
10 minute kick
warm down
Saturday at MAC
10 minute choice warm-up
SCY
12 x 75's @ 1:30
- 25 scull/25 swim/build/25 kick
12 x 25's @ :30 build
- 3 x IM order
Main (inspired by UT set)
4 x 100's free @ 1:10
1 x 50 recover @ 1:10
1 x 400IM @ 5:20
1 x 50 recovery @ 2:00
4 x 100's IM @ 1:20
1 x 50 recovery @ 1:10
1 x 400 swim or pull @ 4:40
1 x 50 @ 2:00
4 x 50's @ :35
1 x 200 stroke or IM @ 2:40
1 x 50 @ 1:10
4 x 50's stroke or IM order @ :40
1 x 50 @ 1:10
1 x 200 @ 2:20
1 x 50 @ 2:00
10 minute kick
warm down
