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 MAC
LCM
15 minute choice warm-up
8 x 50's @ :50 (descend 1-4, 5-8)
100 easy kick
Main #1
4x the following:
150 strong @ 2:45
50 build @ 1:15
100 fast @ 2:00
Main #2
4x the following
100 strong @ 1:40
50 fast from a dive @ 1:00
50 cruise @ 1:30
Main #3
4x the following @ :50
50 strong from a dive
50 strong from a push
50 strong from a dive
Wednesday at MAC
LCM
15 minute choice warm-up
8 x 50's @ :50 (descend 1-4, 5-8)
100 easy kick
Main #1
4x the following:
150 strong @ 2:45
50 build @ 1:15
100 fast @ 2:00
Main #2
4x the following
100 strong @ 1:40
50 fast from a dive @ 1:00
50 cruise @ 1:30
Main #3
4x the following @ :50
50 strong from a dive
50 strong from a push
50 strong from a dive
