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)
Thursday at MAC
Recovery day!!
SCY
15 minute choice warm-up
400 - continuous done as:
- swim 25 free/25 back (rudder drill*)
* rudder drill = using a kick board in place of a pull buoy
10 x 50's
- 25 scull*/25 underwater
* 5 different sculls done twice: front, back, V, torpedo, reverse torpedo
400 - continuous done as follows
- with snorkel, paddles & pull buoy held between ankles
- 25 front scull/75 swim
20 x 25's - 4 x the following (the drill, swim & kicks preferably done IM order):
#1 drill
#2 swim
#3 kick
#4 underwater
#5 underwater
400 choice warm-down
Thursday at MAC
Recovery day!!
SCY
15 minute choice warm-up
400 - continuous done as:
- swim 25 free/25 back (rudder drill*)
* rudder drill = using a kick board in place of a pull buoy
10 x 50's
- 25 scull*/25 underwater
* 5 different sculls done twice: front, back, V, torpedo, reverse torpedo
400 - continuous done as follows
- with snorkel, paddles & pull buoy held between ankles
- 25 front scull/75 swim
20 x 25's - 4 x the following (the drill, swim & kicks preferably done IM order):
#1 drill
#2 swim
#3 kick
#4 underwater
#5 underwater
400 choice warm-down
