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)
Tuesday at MAC
SCY
15 minute choice warm-up
4 x 150's @ 2:30 (IM order on the middle 50's or at least 1 none free)
- 50 easy/50 build to about 80%/50 long and smooth
easy 50 kick
4 x 100's @ 2:00 descend 1-4
easy 50 kick
Broken 200 from a dive: 10 seconds rest at each 50
easy 100
Fast 100 from a dive
easy 100
Fast 50 from a dive
easy 100
Repeat above cycle w/fins and paddles
300 kick
Tuesday at MAC
SCY
15 minute choice warm-up
4 x 150's @ 2:30 (IM order on the middle 50's or at least 1 none free)
- 50 easy/50 build to about 80%/50 long and smooth
easy 50 kick
4 x 100's @ 2:00 descend 1-4
easy 50 kick
Broken 200 from a dive: 10 seconds rest at each 50
easy 100
Fast 100 from a dive
easy 100
Fast 50 from a dive
easy 100
Repeat above cycle w/fins and paddles
300 kick
