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
Welcome Jack from New Hampshire!
15 minute choice warm-up
Sprint/middle distance/stroke group
4 x 25's @ :20
4 x 50's @ :40
4 x 100's @ 1:20
R:30
repeat set by adding :10 to each "block" and change to kick
easy 100
8 minute Tabata cycle (37.5yds fast from a dive, 12.5 yds easy to wall..repeat without a break for 8 minutes)
10 x 50's @ :50 recovery
8 minute Tabata Cycle vertical kick (:20 seconds "on/:10 rest for 8 minutes).
Disclaimer...one of our swimmers birthday was today so 2 minutes into the Tabata kick cycle I challenged her to a get out swim. The goal was 1:01 100 fly and she dropped a 58.5!
"D" Group...pulled lane lines, "OW" workout with a stroke "twist"!
1 x 125 (100 smooth/25 fast stroke)
1 x 250 (200 smooth/50 fast stroke)
1 x 375 (300 smooth/75 fast stroke)
1 x 500 (400 smooth/100 fast stroke or IM)
1 x 625 (500 smooth/125 fast stroke or IM)
1 x 750 (600 smooth/150 fast stroke or IM)
1 x 875 (700 smooth/175 fast stroke or IM)
1 x 1000 (800 smooth/200 fast stroke or IM)
R:30 between each swim
Wednesday at MAC
SCY
Welcome Jack from New Hampshire!
15 minute choice warm-up
Sprint/middle distance/stroke group
4 x 25's @ :20
4 x 50's @ :40
4 x 100's @ 1:20
R:30
repeat set by adding :10 to each "block" and change to kick
easy 100
8 minute Tabata cycle (37.5yds fast from a dive, 12.5 yds easy to wall..repeat without a break for 8 minutes)
10 x 50's @ :50 recovery
8 minute Tabata Cycle vertical kick (:20 seconds "on/:10 rest for 8 minutes).
Disclaimer...one of our swimmers birthday was today so 2 minutes into the Tabata kick cycle I challenged her to a get out swim. The goal was 1:01 100 fly and she dropped a 58.5!
"D" Group...pulled lane lines, "OW" workout with a stroke "twist"!
1 x 125 (100 smooth/25 fast stroke)
1 x 250 (200 smooth/50 fast stroke)
1 x 375 (300 smooth/75 fast stroke)
1 x 500 (400 smooth/100 fast stroke or IM)
1 x 625 (500 smooth/125 fast stroke or IM)
1 x 750 (600 smooth/150 fast stroke or IM)
1 x 875 (700 smooth/175 fast stroke or IM)
1 x 1000 (800 smooth/200 fast stroke or IM)
R:30 between each swim
