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)
the only problem with your sets is that I need a dry erase board as I can't memorize them, that or I will "forget" parts when I start to get tired. Tonight swim lessons for my kids and a light workout dodging open swimmers. Tomorrow I might give that workout a try.... but how do you descend 1-4 with 4 being an IM? even loafing the first 3 that will be challenging.
Print out, dampen the page and put on a kick board!
Remember that the intervals I give is for our "animal lane", there are usually2-3 additional interval options. The descend into a fast 200IM isn't as much about time but ultimately effort and the change in stroke/muscle groups within a set is brutal (for a reason! :))
the only problem with your sets is that I need a dry erase board as I can't memorize them, that or I will "forget" parts when I start to get tired. Tonight swim lessons for my kids and a light workout dodging open swimmers. Tomorrow I might give that workout a try.... but how do you descend 1-4 with 4 being an IM? even loafing the first 3 that will be challenging.
Print out, dampen the page and put on a kick board!
Remember that the intervals I give is for our "animal lane", there are usually2-3 additional interval options. The descend into a fast 200IM isn't as much about time but ultimately effort and the change in stroke/muscle groups within a set is brutal (for a reason! :))
