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)
Saturday at MAC
warm-up
400 swim
300 kick
200 pull
100 drill
3 rounds of (#1 drill @ :40, #2 kick @ :35, #3 swim @ :30:
1 x 25 fly
2 x 25 back
3 x 25 ***
4 x 25 free
"D" group
Main #1
6x the following
1 x 500 @ 6:30
1 x 100 @ 1:30
* The 500 are descend 1-6
* the 100's are "ascend" 1-6 starting at 2nd 100 of 200 race pace
* after 3rd round add fins & paddles
Main #2
6x the following
1 x 200IM @ 3:00
1 x 50 free @ 1:00
* same descend/ascend pattern as above and add fins and paddles after 3rd round
"Middle distance/Stroke"
Main #1
2x the following
1 x 150 smooth @ 2:15
8 x 50's @ :40
2x the following
1 x 100 smooth @ 1:30
8 x 50's @ 1:00 stroke/IM order
2x the following
1 x 50 smooth @ 1:00
8 x 25's power kick @ :40
Main #2
5 x 200's @ 3:15 best average w/fins and paddles (choice of free, stroke or IM but all have to be the same).
Saturday at MAC
warm-up
400 swim
300 kick
200 pull
100 drill
3 rounds of (#1 drill @ :40, #2 kick @ :35, #3 swim @ :30:
1 x 25 fly
2 x 25 back
3 x 25 ***
4 x 25 free
"D" group
Main #1
6x the following
1 x 500 @ 6:30
1 x 100 @ 1:30
* The 500 are descend 1-6
* the 100's are "ascend" 1-6 starting at 2nd 100 of 200 race pace
* after 3rd round add fins & paddles
Main #2
6x the following
1 x 200IM @ 3:00
1 x 50 free @ 1:00
* same descend/ascend pattern as above and add fins and paddles after 3rd round
"Middle distance/Stroke"
Main #1
2x the following
1 x 150 smooth @ 2:15
8 x 50's @ :40
2x the following
1 x 100 smooth @ 1:30
8 x 50's @ 1:00 stroke/IM order
2x the following
1 x 50 smooth @ 1:00
8 x 25's power kick @ :40
Main #2
5 x 200's @ 3:15 best average w/fins and paddles (choice of free, stroke or IM but all have to be the same).
