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)
Friday at MAC
LCM
Thanks Nick Brunelli for the main set on this one!
15 minute choice warm-up
4 x 100's @ 2:00
25 build/swim, 50 cruise/25 fast kick
4 x 75's @ 1:30
50 build/swim, 25 cruise
4 x 50's @ 1:00 variables
4 x 25's @ :30 recovery
Main = 6x the following
- 50 from a dive at 100 race pace breathing every 4 @ 1:10
- 50 from a dive all out no breather @ 1:10
- 100 recovery @ 2:00
Friday at MAC
LCM
Thanks Nick Brunelli for the main set on this one!
15 minute choice warm-up
4 x 100's @ 2:00
25 build/swim, 50 cruise/25 fast kick
4 x 75's @ 1:30
50 build/swim, 25 cruise
4 x 50's @ 1:00 variables
4 x 25's @ :30 recovery
Main = 6x the following
- 50 from a dive at 100 race pace breathing every 4 @ 1:10
- 50 from a dive all out no breather @ 1:10
- 100 recovery @ 2:00
