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
SCY
15 minute choice warm-up
10 x 200's
- 2 @ 3:00, 2 @ 2:50, 2 @ 2:40, 2 @ 2:30, 2 @ 2:20
50 easy kick
10 x 100's
- odds free @ 1:10
- evens stroke or IM @ 1:20 (swim as many lengths as you can of stroke to make interval, then switch to free...for example 50 fly/50 free).
50 easy kick
20 x 25's @ :30
- odds free (fast to flags w/no breath, easy to wall)
- evens stroke (fast to flags, easy to wall)
200 easy kick
Wednesday at MAC
SCY
15 minute choice warm-up
10 x 200's
- 2 @ 3:00, 2 @ 2:50, 2 @ 2:40, 2 @ 2:30, 2 @ 2:20
50 easy kick
10 x 100's
- odds free @ 1:10
- evens stroke or IM @ 1:20 (swim as many lengths as you can of stroke to make interval, then switch to free...for example 50 fly/50 free).
50 easy kick
20 x 25's @ :30
- odds free (fast to flags w/no breath, easy to wall)
- evens stroke (fast to flags, easy to wall)
200 easy kick
