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)
Fort, come on out! found a nice little place for you not far from the pool (single family, 5 bedroom, 3 bath, 3000 sq ft, pool, $179,900!): www.trulia.com/.../3051865105-10532-E-Carmel-Ave-Mesa-AZ-85208
2trax, sorry....today (Wednesday is middle-distance/distance!)
LCM
Main
2 x 400's R:10
#1 50 swim/build, 25 easy, 25 fast kick
#2 50 free build, 25 choice easy, 25 fast stroke
4 x 200's descend 1-4 @ 3:00
#4 was IM or alternate 50 non-free/50 free
8 x 100's best average @ 1:20
16 x 50's
- odd's @ :40
- evens @ :50
Fort, come on out! found a nice little place for you not far from the pool (single family, 5 bedroom, 3 bath, 3000 sq ft, pool, $179,900!): www.trulia.com/.../3051865105-10532-E-Carmel-Ave-Mesa-AZ-85208
2trax, sorry....today (Wednesday is middle-distance/distance!)
LCM
Main
2 x 400's R:10
#1 50 swim/build, 25 easy, 25 fast kick
#2 50 free build, 25 choice easy, 25 fast stroke
4 x 200's descend 1-4 @ 3:00
#4 was IM or alternate 50 non-free/50 free
8 x 100's best average @ 1:20
16 x 50's
- odd's @ :40
- evens @ :50
