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
4 x (3 x 25's @ :30)
- #1 non-free
- #2 free
- #3 kick
"D" Group
Main #1
4 x (1 x 50 fast @ :50, 1 x 100 cruise @ 1:40, 1 x 50 fast @ :50)
* no break between rounds (and yes, the fast swims actually do double up going into the second round....the feeble art of deception in swim workout design)
easy 50 kick
Main #2
4 x (1 x 100 fast @ 1:40, 1 x 300 cruise @ 5:00, 1 x 100 fast @ 1:40)
Sprint/Stroke Group
4 x (1 x 50 fast @ 1:00, 1 x 100 cruise @ 2:00, 1 x 50 fast @ 1:00)
easy 50 kick
4 x (1 x 100 cruise @ 2:00, 1 x 50 fast kick @ 1:00, 1 x 100 cruise @ 2:00)
easy 50 choice
4 x ( 2 x 50's @ :50 swim free, 1 x 50 swim stroke or kick @ 1:00)
Wednesday at MAC
LCM
15 minute choice warm-up
4 x (3 x 25's @ :30)
- #1 non-free
- #2 free
- #3 kick
"D" Group
Main #1
4 x (1 x 50 fast @ :50, 1 x 100 cruise @ 1:40, 1 x 50 fast @ :50)
* no break between rounds (and yes, the fast swims actually do double up going into the second round....the feeble art of deception in swim workout design)
easy 50 kick
Main #2
4 x (1 x 100 fast @ 1:40, 1 x 300 cruise @ 5:00, 1 x 100 fast @ 1:40)
Sprint/Stroke Group
4 x (1 x 50 fast @ 1:00, 1 x 100 cruise @ 2:00, 1 x 50 fast @ 1:00)
easy 50 kick
4 x (1 x 100 cruise @ 2:00, 1 x 50 fast kick @ 1:00, 1 x 100 cruise @ 2:00)
easy 50 choice
4 x ( 2 x 50's @ :50 swim free, 1 x 50 swim stroke or kick @ 1:00)
