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
SCY
Welcome Evan from Chicago who joined our "D" group today!
15 minute choice warm-up
"D" Group 5x the following:
2 x 200's @ 3:00 cruise
1 x 400 @ 5:00 fast
* descend the 400's 1-5
2-300 easy kick/warm down
Middle Distance/stroke:
4 x 50's @ 1:00 kick
4 x 50's @ 1:10 drill
4 x 50's @ 1:00 swim
* IM order or at least two of each non-free
5 x the following:
2 x 100's @ 1:30
1 x 200 @ 2:30 (or 3:00 stroke or IM)
* descend 200's 1-5
5x the following all kick:
2 x 25's @ :40
1 x 50 @ :50
Sprint Group 5x the following:
2 x 50's @ 1:00 cruise
1 x 100 @ 2:00 fast
descend 100's 1-5
5x the following all kick:
2 x 25's @ :40
1 x 50 @ :50
Wednesday at MAC
SCY
Welcome Evan from Chicago who joined our "D" group today!
15 minute choice warm-up
"D" Group 5x the following:
2 x 200's @ 3:00 cruise
1 x 400 @ 5:00 fast
* descend the 400's 1-5
2-300 easy kick/warm down
Middle Distance/stroke:
4 x 50's @ 1:00 kick
4 x 50's @ 1:10 drill
4 x 50's @ 1:00 swim
* IM order or at least two of each non-free
5 x the following:
2 x 100's @ 1:30
1 x 200 @ 2:30 (or 3:00 stroke or IM)
* descend 200's 1-5
5x the following all kick:
2 x 25's @ :40
1 x 50 @ :50
Sprint Group 5x the following:
2 x 50's @ 1:00 cruise
1 x 100 @ 2:00 fast
descend 100's 1-5
5x the following all kick:
2 x 25's @ :40
1 x 50 @ :50
