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)
Guess its time to get back in the saddle and start posting some post-Nationals workouts!
After 15 minute choice warm-up
IM Progression:
Swim 1 x 25 fly, 2 x back, 3 x ***, 4 x free @ :30
- repeat cycle as kick @ :40
5 x 100's swim
4 @ 2:00 best average (200 race pace)
1 fast from a dive
300 pull w/snorkel
6 x 50's
4 @ 2:00 best average (100 race pace)
2 @ 3:00 fast from a dive
10 minute kick
Guess its time to get back in the saddle and start posting some post-Nationals workouts!
After 15 minute choice warm-up
IM Progression:
Swim 1 x 25 fly, 2 x back, 3 x ***, 4 x free @ :30
- repeat cycle as kick @ :40
5 x 100's swim
4 @ 2:00 best average (200 race pace)
1 fast from a dive
300 pull w/snorkel
6 x 50's
4 @ 2:00 best average (100 race pace)
2 @ 3:00 fast from a dive
10 minute kick
