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)
Friday at MAC
LCM
"D" group 5:30am start today w/masters and senior kids
10 minute choice warm-up
6 x 50's swim @ :45
4 x 50's kick @ R:20
2 x 50's drill/swim by 25's @ R:20
Main #1
4 x 100's @ 1:15
1 x 400 @ 6:00
4 x 100's @ 1:20
1 x 400 @ 6:00
4 x 100's @ 1:25
1 x 400 @ 6:00
4 x 100's @ 1:30
1 x 400 @ 6:00
* Goal was to maintain same pace on all the 100's and descend the 400's 1-4
Main #2
6 x 50's @ :40
1 x 200 @ 3:00
6 x 50's @ :45
1 x 200 @ 3:00
6 x 50's @ :50
1 x 200 @ 3:00
6 x 50's @ :55
1 x 200 for time from a dive
* Goal was to maintian same pace on all the 50's and descend the 200's 1-4
At this point it was 7:15am and after the hell week we put in basically everyone was toast and we didn't make it to round 3 (4 x 8 x 25's + 100 all kick)
And yes...there was a sprint group doing LC with me and Laura had a large group of masters doing her SC workout....another 5 ring circus wit the Smiths!
Friday at MAC
LCM
"D" group 5:30am start today w/masters and senior kids
10 minute choice warm-up
6 x 50's swim @ :45
4 x 50's kick @ R:20
2 x 50's drill/swim by 25's @ R:20
Main #1
4 x 100's @ 1:15
1 x 400 @ 6:00
4 x 100's @ 1:20
1 x 400 @ 6:00
4 x 100's @ 1:25
1 x 400 @ 6:00
4 x 100's @ 1:30
1 x 400 @ 6:00
* Goal was to maintain same pace on all the 100's and descend the 400's 1-4
Main #2
6 x 50's @ :40
1 x 200 @ 3:00
6 x 50's @ :45
1 x 200 @ 3:00
6 x 50's @ :50
1 x 200 @ 3:00
6 x 50's @ :55
1 x 200 for time from a dive
* Goal was to maintian same pace on all the 50's and descend the 200's 1-4
At this point it was 7:15am and after the hell week we put in basically everyone was toast and we didn't make it to round 3 (4 x 8 x 25's + 100 all kick)
And yes...there was a sprint group doing LC with me and Laura had a large group of masters doing her SC workout....another 5 ring circus wit the Smiths!
