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)
Monday at MAC
LCM
15 minute choice warm-up
10 x 50's @ 1:00 as follows
#1 fly drill, #2 back drill, #3 back swim, #4 *** drill, #5 & #6 *** swim, #7 free drill, #8-#10 free swim
10 x 50's @ 1:10 as follows
same sequence of strokes as above but all kick
4 x 400's @ 6:00 w/fins, paddles & snorkel...the last 25 of each 100 increase kick tempo
Monday at MAC
LCM
15 minute choice warm-up
10 x 50's @ 1:00 as follows
#1 fly drill, #2 back drill, #3 back swim, #4 *** drill, #5 & #6 *** swim, #7 free drill, #8-#10 free swim
10 x 50's @ 1:10 as follows
same sequence of strokes as above but all kick
4 x 400's @ 6:00 w/fins, paddles & snorkel...the last 25 of each 100 increase kick tempo
