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
200 IM @ 3:00
4 x 100's free @ 1:10
4 x 50's @ :45 stroke
4 x 25's underwater @ :40
200 kick @ 4:00
4 x 100's IM @ 1:20
4 x 50's free @ :40
4 x 25's underwater @ :40
2 x 200's @ 2:10
8 x 50's @ :35
2 x 100's @ 1:05
8 x 25's fast kick @ :40
2 x 100's @ 1:05
8 x 25's stroke @ :30
2 x 50's @ :30
8 x 25's underwater on choice send-off
Wednesday at MAC
SCY
15 minute choice warm-up
200 IM @ 3:00
4 x 100's free @ 1:10
4 x 50's @ :45 stroke
4 x 25's underwater @ :40
200 kick @ 4:00
4 x 100's IM @ 1:20
4 x 50's free @ :40
4 x 25's underwater @ :40
2 x 200's @ 2:10
8 x 50's @ :35
2 x 100's @ 1:05
8 x 25's fast kick @ :40
2 x 100's @ 1:05
8 x 25's stroke @ :30
2 x 50's @ :30
8 x 25's underwater on choice send-off
