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)
I did this set today and liked it. I did each of the last 50s in the sequence fast, to get 4 fast 50s one of each stroke.
Do your sprinters swim the workout you posted today? 800 negative split?!
Fort, only a few of our sprinters did this today...most went the route of starting with a 400, then 2 x 200's, then 4 x 100's...all of that was done more aerobic/recovery with lots of rest and the emphasis was put on the 50's swim and kick.
I did this set today and liked it. I did each of the last 50s in the sequence fast, to get 4 fast 50s one of each stroke.
Do your sprinters swim the workout you posted today? 800 negative split?!
Fort, only a few of our sprinters did this today...most went the route of starting with a 400, then 2 x 200's, then 4 x 100's...all of that was done more aerobic/recovery with lots of rest and the emphasis was put on the 50's swim and kick.
