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)
Sunday at MAC
LCM
10 minute choice warm-up
800 swim or pull @ 12:00 long and smooth get 400 split
8 x 100's kick @ 2:30 (#4 & #8 fast)
8 x 50's fly @ 1:10 (#4 & #8 fast)
400 swim or pull @ 6:00 (faster than split on 800, get 200 split)
4 x 100's kick @ 2:15
6 x 50's back @ 1:10 (#3 & #6 fast)
200 swim or pull @ 3:00 (faster than 200 split on 400)
2 x 100's kick @ 2:00
4 x 50's *** @ 1:10 (descend 1-4)
1 x 100 fast @ 1:30
1 x 100 kick fast @ 1:45
2 x 50's free fast @ 1:10
Sunday at MAC
LCM
10 minute choice warm-up
800 swim or pull @ 12:00 long and smooth get 400 split
8 x 100's kick @ 2:30 (#4 & #8 fast)
8 x 50's fly @ 1:10 (#4 & #8 fast)
400 swim or pull @ 6:00 (faster than split on 800, get 200 split)
4 x 100's kick @ 2:15
6 x 50's back @ 1:10 (#3 & #6 fast)
200 swim or pull @ 3:00 (faster than 200 split on 400)
2 x 100's kick @ 2:00
4 x 50's *** @ 1:10 (descend 1-4)
1 x 100 fast @ 1:30
1 x 100 kick fast @ 1:45
2 x 50's free fast @ 1:10
