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)
Tuesday at MAC
SCY
15 Minute choice warm-up
4 x 100's @ 2:00
#1 first 25 at 90%, #2 second 25, #3 third 25, #4 4th 25
4 x 75's @ 1:30
#1 first 25 at 90% stroke, #2 second 25, #3 third 25, #4 build entire 75
4 x 50's @ 1:10 kick (build each 25 and descend 1-4)
4 x 25's @ :30 no breather
Main
16 x 50's (odds fast @ about 2:00, evens recovery @ about 1:00)
- First 4 fast swims one swimmer at a time from a dive and finish to the feet...goal time of first 50 split in primary 100 or 200 race)
- Second set of 4 one swimmer at a time from a push to a hand finish....goal time 2nd 50 split on primary 100 event or last 50 split for 200.
Tuesday at MAC
SCY
15 Minute choice warm-up
4 x 100's @ 2:00
#1 first 25 at 90%, #2 second 25, #3 third 25, #4 4th 25
4 x 75's @ 1:30
#1 first 25 at 90% stroke, #2 second 25, #3 third 25, #4 build entire 75
4 x 50's @ 1:10 kick (build each 25 and descend 1-4)
4 x 25's @ :30 no breather
Main
16 x 50's (odds fast @ about 2:00, evens recovery @ about 1:00)
- First 4 fast swims one swimmer at a time from a dive and finish to the feet...goal time of first 50 split in primary 100 or 200 race)
- Second set of 4 one swimmer at a time from a push to a hand finish....goal time 2nd 50 split on primary 100 event or last 50 split for 200.
