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)
Wednesday at MAC
LCM (with the "D" group)
15 minute choice warm-up
800 long and smooth/low stroke count
4 x 50's fast @ 1:00
8 x 100's @ 1:45 descend 1-4, 5-8
4 x 50's @ 1:00 with "over-kick"
400 @ 6:00 negative split
4 x 50's fast on 1:00
4 x 100's @ 1:30
4 x 50's fast kick @ r:15
Wednesday at MAC
LCM (with the "D" group)
15 minute choice warm-up
800 long and smooth/low stroke count
4 x 50's fast @ 1:00
8 x 100's @ 1:45 descend 1-4, 5-8
4 x 50's @ 1:00 with "over-kick"
400 @ 6:00 negative split
4 x 50's fast on 1:00
4 x 100's @ 1:30
4 x 50's fast kick @ r:15
