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
SCY
Thank you Skip Kenney & Peter Marshall for the "template" of this workouts main set!
15 minute choice warm-up
10 x 50's @ 1:00
- 25 swim/build..open turn 25 power kick back
10 x 25's @ :20
easy 100
"D" Group
8x the following
1 x 150 choice @ 2:15
1 x 200 choice @ 2:15
Sprint group
8x the following:
1 x 75 choice @ 1:20
1 x 100 @ 1:20 (odds free/evens stroke or IM)
easy 100 kick
8x the following
1 x 25 @ :40
1 x 50 @ :40 (odds free/evens stroke)
Friday at MAC
SCY
Thank you Skip Kenney & Peter Marshall for the "template" of this workouts main set!
15 minute choice warm-up
10 x 50's @ 1:00
- 25 swim/build..open turn 25 power kick back
10 x 25's @ :20
easy 100
"D" Group
8x the following
1 x 150 choice @ 2:15
1 x 200 choice @ 2:15
Sprint group
8x the following:
1 x 75 choice @ 1:20
1 x 100 @ 1:20 (odds free/evens stroke or IM)
easy 100 kick
8x the following
1 x 25 @ :40
1 x 50 @ :40 (odds free/evens stroke)
