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
15 minute choice warm-up
"D" Group
4 x 1000's descend 1-4
#1 & #3 "straight"
#2 broken :10 at the 100
#4 w/fins & paddles broken :5 at the 50
Middle Distance
8 x 50's @ :40
4x
300 strong R:10 fast 100 @ 2:00
4 x 50's easy kick
1 x 1650 fast w/fins @ paddles
Sprinters/Stroke
8 x 50's @ :50 (stroke down build/easy free back)
4x
3 x 100's smooth @ 1:10
1 x fast 100 @ 2:00 stroke
4 x 50's easy kick
4x (w/fins and paddles)
3 x 50's @ :40
2 x fast 25's @1:00
Wednesday at MAC
SCY
15 minute choice warm-up
"D" Group
4 x 1000's descend 1-4
#1 & #3 "straight"
#2 broken :10 at the 100
#4 w/fins & paddles broken :5 at the 50
Middle Distance
8 x 50's @ :40
4x
300 strong R:10 fast 100 @ 2:00
4 x 50's easy kick
1 x 1650 fast w/fins @ paddles
Sprinters/Stroke
8 x 50's @ :50 (stroke down build/easy free back)
4x
3 x 100's smooth @ 1:10
1 x fast 100 @ 2:00 stroke
4 x 50's easy kick
4x (w/fins and paddles)
3 x 50's @ :40
2 x fast 25's @1:00
