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
15 Minute choice warm-up
5 x 100's @ 1:25 descend 1-5
300 fast @ 4:00
4 x 100's @ 1:20 descend 1-4
300 fast @ 4:00
3 x 100's @ 1:15 descend 1-3
300 fast @ 4:00
2 x 100's @ 1:10 descend 1-2
300 fast @ 4:00
1 x 100 @ 1:05
I know what I'm doing next time I get in the pool! Too bad I don't have someone else to swim it with me. :banana:
Friday at MAC
SCY
15 Minute choice warm-up
5 x 100's @ 1:25 descend 1-5
300 fast @ 4:00
4 x 100's @ 1:20 descend 1-4
300 fast @ 4:00
3 x 100's @ 1:15 descend 1-3
300 fast @ 4:00
2 x 100's @ 1:10 descend 1-2
300 fast @ 4:00
1 x 100 @ 1:05
I know what I'm doing next time I get in the pool! Too bad I don't have someone else to swim it with me. :banana:
