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
SCM
10 minute choice warm-up
Main #1
1 x 400 @ 6:00
4 x 100's kick @ 2:15
2 x 50's @ 1:00 fast non-free
Main #2
1 x 400 @ 5:45
1 x 300 kick @ 3:45
4 x 100's IM @ 1:30
2 x 50's @ 1:00 free fast
Main #3
1 x 400 @ 5:30
1 x 300IM @ 4:30
1 x 200 kick @ 2:30
4 x 100's @ 1:15 free
2 x 50's @ 1:00 fast kick
16 x 25's @ :40 fast to 15m, easy free to wall (4 x 1 x fly, 1 back, 1 ***, 1 free)
free & fly = no breather on fast part
backstroke = 15m underwater
Sunday at MAC
SCM
10 minute choice warm-up
Main #1
1 x 400 @ 6:00
4 x 100's kick @ 2:15
2 x 50's @ 1:00 fast non-free
Main #2
1 x 400 @ 5:45
1 x 300 kick @ 3:45
4 x 100's IM @ 1:30
2 x 50's @ 1:00 free fast
Main #3
1 x 400 @ 5:30
1 x 300IM @ 4:30
1 x 200 kick @ 2:30
4 x 100's @ 1:15 free
2 x 50's @ 1:00 fast kick
16 x 25's @ :40 fast to 15m, easy free to wall (4 x 1 x fly, 1 back, 1 ***, 1 free)
free & fly = no breather on fast part
backstroke = 15m underwater
