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
8 x 50's @ r:20
- 25 stroke/25 free
Stroke-Main #1
1 x 400 free @ 6:00
3 x 100's IM @ 2:00
1 x 200 free fast @ 3:00
2 x 50's kick fast @ 1:20
Stroke-Main #2
1 x 400IM @ 7:00
3 x 100's free @ 1:30
1 x 200 kick @ 4:00
2 x 50's fast stroke @ 1:20
Stroke-Main #3
1 x 400 free fast @ 7:00
3 x 100's kick @ 2:00
1 x 200IM fast @ 3:30
2 x 50's fast choice @ 1:20
Freestyle group same 3 main sets but with tighter intervals each round, still kicking on the 3 x 100's, 200 & 50's
Saturday at MAC
LCM
10 minute choice warm-up
8 x 50's @ r:20
- 25 stroke/25 free
Stroke-Main #1
1 x 400 free @ 6:00
3 x 100's IM @ 2:00
1 x 200 free fast @ 3:00
2 x 50's kick fast @ 1:20
Stroke-Main #2
1 x 400IM @ 7:00
3 x 100's free @ 1:30
1 x 200 kick @ 4:00
2 x 50's fast stroke @ 1:20
Stroke-Main #3
1 x 400 free fast @ 7:00
3 x 100's kick @ 2:00
1 x 200IM fast @ 3:30
2 x 50's fast choice @ 1:20
Freestyle group same 3 main sets but with tighter intervals each round, still kicking on the 3 x 100's, 200 & 50's
