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
SCY
Welcome Patrick, Shauna, Jill, Laurel & Travis!
10 minute choice warm-up
3 x (3 x 100's)
#1 drill @ 2:00
#2 swim @ 1:30
#3 kick @ 2:00
Main #1
8 x 25's fly @ :30 long and smooth
- extra :30 rest
1 x 200 free fast from a dive
6 x 25's back @ :30
- extra :30 rest
1 x 100 free fast from a dive @ 2:00
4 x 25's *** @ :30
- extra :30 rest
1 x 50 free from a dive
2 x 25's free @ :30
50 easy
* Repeat above cycle but all 25's are free no breathers, the 200, 100 & 50 are stroke or IM
50 easy
2x the following (first round flutter kick, 2nd stroke)
1 x 100 kick easy R:10
6 x 25's power kick R:10 between each
Sunday at MAC
SCY
Welcome Patrick, Shauna, Jill, Laurel & Travis!
10 minute choice warm-up
3 x (3 x 100's)
#1 drill @ 2:00
#2 swim @ 1:30
#3 kick @ 2:00
Main #1
8 x 25's fly @ :30 long and smooth
- extra :30 rest
1 x 200 free fast from a dive
6 x 25's back @ :30
- extra :30 rest
1 x 100 free fast from a dive @ 2:00
4 x 25's *** @ :30
- extra :30 rest
1 x 50 free from a dive
2 x 25's free @ :30
50 easy
* Repeat above cycle but all 25's are free no breathers, the 200, 100 & 50 are stroke or IM
50 easy
2x the following (first round flutter kick, 2nd stroke)
1 x 100 kick easy R:10
6 x 25's power kick R:10 between each
