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)
Monday at MAC
SCY
15 minute choice warm-up
Welcome Emily from University of Iowa
20 x 25's
- 5 scull @ :40
- 5 drill @ :40
- 5 kick @ :40
- 5 swim @ :30
2 x 500's @ 6:30, 7 or 7:30 (one easy, one at 80-85%)
10 x 50's kick @ 1:10
Choice:
2 x 400IM's @ 6 or 6:30 or 1000 swim or pull w/snorkel
5 x 100's
- people that went IM go freestyle descend 1-5 @ 1:20
- people that went free go stroke or IM, descend 1-5 @ 1:30
Monday at MAC
SCY
15 minute choice warm-up
Welcome Emily from University of Iowa
20 x 25's
- 5 scull @ :40
- 5 drill @ :40
- 5 kick @ :40
- 5 swim @ :30
2 x 500's @ 6:30, 7 or 7:30 (one easy, one at 80-85%)
10 x 50's kick @ 1:10
Choice:
2 x 400IM's @ 6 or 6:30 or 1000 swim or pull w/snorkel
5 x 100's
- people that went IM go freestyle descend 1-5 @ 1:20
- people that went free go stroke or IM, descend 1-5 @ 1:30
