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
3 rounds IM progression (#1 drill @ :35, #2 kick @ :35, #3 swim @ :30)
1 x 25 fly
2 x 25's back
3 x 25's ***
4 x 25's free
4 rounds of the following (Rd #1 fly, #2 back, #3 ***, #4 free)
1 x 75 from a dive build to 90% @ 1:30
1 x 50 kick moderate @ 1:30
2 x 25's fast swim @ :45 (1 each round from a dive)
easy 200 choice
200 kick for time (with board, flutter kick only, one arm-pull into each wall only). Congrats Batch with a 2:38!
500 pull with snorkel
Tuesday at MAC
SCY
15 minute choice warm-up
3 rounds IM progression (#1 drill @ :35, #2 kick @ :35, #3 swim @ :30)
1 x 25 fly
2 x 25's back
3 x 25's ***
4 x 25's free
4 rounds of the following (Rd #1 fly, #2 back, #3 ***, #4 free)
1 x 75 from a dive build to 90% @ 1:30
1 x 50 kick moderate @ 1:30
2 x 25's fast swim @ :45 (1 each round from a dive)
easy 200 choice
200 kick for time (with board, flutter kick only, one arm-pull into each wall only). Congrats Batch with a 2:38!
500 pull with snorkel
