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)
Saturday at MAC
LCM
10 minute choice warm-up
10 x 100IM's @ r:20
* 1-5= 1st 25 kick
* 6-10 = last 25 kick
Middle D/D Group
Main #1
3 x 400's @ 6:00 descend 1-3
1 x fast 100 kick @ 2:00
4 x 100's @ 1:30 descend 1-4
1 x fast 100 kick @ 2:00
minute break
Main #2
3 x 200's @ 2:40 descend 1-3
1 x 100 fast kick @ 2:00
4 x 100's @ 1:20 descend 1-4
1 x 100 fast kick @ 2:00
minute break
Main #3
3 x 100's @ 1:15
1 x 100 kick @ 2:00
4 x 50's @ :40
1 x 100 kick @ 2:00
minute rest
100 for time
Sprint group
Main #1
3 x 100's @ 2:30 descend 1-3
2 x 50s fast kick @ 1:30
4 x 50's descend 1-4 @ 1:30
2 x 50's fast kick @ 1:30
2:00 rest
Main #2
3 x 100's @ 2:00 (work 10m out from turn, thru the turn and out 10m)
2 x 50's "power kick" @ 1:30
4 x 25's fast from a dive @ 1:15
2 x 50's easy kick @ r:15
2:00 rest
Main #3
3 x 100's @ 1:45 cruise
2 x 50's easy kick
2 x fast 50's from a dive @ 3:00 OR 1 x fast 100 from a dive
2 x 50's easy kick
Saturday at MAC
LCM
10 minute choice warm-up
10 x 100IM's @ r:20
* 1-5= 1st 25 kick
* 6-10 = last 25 kick
Middle D/D Group
Main #1
3 x 400's @ 6:00 descend 1-3
1 x fast 100 kick @ 2:00
4 x 100's @ 1:30 descend 1-4
1 x fast 100 kick @ 2:00
minute break
Main #2
3 x 200's @ 2:40 descend 1-3
1 x 100 fast kick @ 2:00
4 x 100's @ 1:20 descend 1-4
1 x 100 fast kick @ 2:00
minute break
Main #3
3 x 100's @ 1:15
1 x 100 kick @ 2:00
4 x 50's @ :40
1 x 100 kick @ 2:00
minute rest
100 for time
Sprint group
Main #1
3 x 100's @ 2:30 descend 1-3
2 x 50s fast kick @ 1:30
4 x 50's descend 1-4 @ 1:30
2 x 50's fast kick @ 1:30
2:00 rest
Main #2
3 x 100's @ 2:00 (work 10m out from turn, thru the turn and out 10m)
2 x 50's "power kick" @ 1:30
4 x 25's fast from a dive @ 1:15
2 x 50's easy kick @ r:15
2:00 rest
Main #3
3 x 100's @ 1:45 cruise
2 x 50's easy kick
2 x fast 50's from a dive @ 3:00 OR 1 x fast 100 from a dive
2 x 50's easy kick
