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
LCM
15 minute choice warm-up
"D" Group
6 x 400's @ 8:00, descend 1-6 as follows:
#1 straight
#2 broken :30 at the 200
#3 broken :20 at the 100
#4 broken :10 at the 50
#5 straight with fins and paddles
#6 recovery/pull with paddles, buoy and snorkel
15 minute social kick OR finish last round of main set for sprint/stroke group
Sprint/Stroke Group
12 x 50's in blocks of 4 as follows (change of stroke each round)
#1 drill @ 1:10
#2 swim/build @ 1:00
#3 kick @ 1:10
#4 swim/build @ 1:00
2 rounds of variable 25's @ :45
Main = 3 x (2 x 100's) on 5:00 as follows
Rd #1
- 100 from a dive at 80-85%
- 100 broken :30 at the 50 same effort
Rd #2
- 100 from a dive at 85-90%
- 100 broken :20 at the 50 same effort
Rd # 3 with fins and paddles
- 100 all out
- 100 broken :10 at the 50 all out
Wednesday at MAC
LCM
15 minute choice warm-up
"D" Group
6 x 400's @ 8:00, descend 1-6 as follows:
#1 straight
#2 broken :30 at the 200
#3 broken :20 at the 100
#4 broken :10 at the 50
#5 straight with fins and paddles
#6 recovery/pull with paddles, buoy and snorkel
15 minute social kick OR finish last round of main set for sprint/stroke group
Sprint/Stroke Group
12 x 50's in blocks of 4 as follows (change of stroke each round)
#1 drill @ 1:10
#2 swim/build @ 1:00
#3 kick @ 1:10
#4 swim/build @ 1:00
2 rounds of variable 25's @ :45
Main = 3 x (2 x 100's) on 5:00 as follows
Rd #1
- 100 from a dive at 80-85%
- 100 broken :30 at the 50 same effort
Rd #2
- 100 from a dive at 85-90%
- 100 broken :20 at the 50 same effort
Rd # 3 with fins and paddles
- 100 all out
- 100 broken :10 at the 50 all out
