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)
Tuesday at MAC
SCY
15 minute choice warm-up
4 x 75's @ 1:30
50 swim/build to 90% R:10 25 power kick
4 x 50's @ 1:00 descend 1-4 at 200 pace
4 x 25's @ :40 all at 200 race pace
Main
2x thru the following, round #1 free, round #2 non-free
1 x 100 max effort (done in heats, 1 swimmer per lane at a time)
1 x 100 recovery @ 2:00
2 x 50's = #1 max effort, #2 swam at the last 50 of 200 race pace (1 swimmer per lane at a time)
1 x 100 recovery @ 2:00
4 x 25's @ :45 at 200 race pace
1 x 100 recovery @ 2:00
Tuesday at MAC
SCY
15 minute choice warm-up
4 x 75's @ 1:30
50 swim/build to 90% R:10 25 power kick
4 x 50's @ 1:00 descend 1-4 at 200 pace
4 x 25's @ :40 all at 200 race pace
Main
2x thru the following, round #1 free, round #2 non-free
1 x 100 max effort (done in heats, 1 swimmer per lane at a time)
1 x 100 recovery @ 2:00
2 x 50's = #1 max effort, #2 swam at the last 50 of 200 race pace (1 swimmer per lane at a time)
1 x 100 recovery @ 2:00
4 x 25's @ :45 at 200 race pace
1 x 100 recovery @ 2:00
