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
LCM
15 minute choice warm-up
5 x 100's @ 2:00
25 drill/50 build/25 kick
Main #1
10 x 100's @ 1:40
- 2x (4 easy/1 fast from a dive)
easy 200
Main #2
10 x 50's @ 1:30
- 2x (4 fast from a dive/1 easy from a push)
easy 200 kick
Match races (head to head, one fast 50 for everyone matched up as I saw fit :))
Tuesday at MAC
LCM
15 minute choice warm-up
5 x 100's @ 2:00
25 drill/50 build/25 kick
Main #1
10 x 100's @ 1:40
- 2x (4 easy/1 fast from a dive)
easy 200
Main #2
10 x 50's @ 1:30
- 2x (4 fast from a dive/1 easy from a push)
easy 200 kick
Match races (head to head, one fast 50 for everyone matched up as I saw fit :))
