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)
Monday at MAC
SCY
15 minute choice warm-up
6 x 100's @ 3rd person send-off
- 25 swim 25 free/25 back with kickboard as pull buoy/25 kick/25 scull (board at ankles
300 pull with snorkel
6 x 100's pull @ 1:20, 1:30 or 1:40
300 kick
6 x 100's stroke or IM @ 2:00, 1:50 or 1:40
300 swim w/Tennessee turns
Monday at MAC
SCY
15 minute choice warm-up
6 x 100's @ 3rd person send-off
- 25 swim 25 free/25 back with kickboard as pull buoy/25 kick/25 scull (board at ankles
300 pull with snorkel
6 x 100's pull @ 1:20, 1:30 or 1:40
300 kick
6 x 100's stroke or IM @ 2:00, 1:50 or 1:40
300 swim w/Tennessee turns
