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)
Friday at MAC
SCY
15 minute choice warm-up
Sprint/Stroke group
Kick (prefer to not have swimmers use fins if they can make intervals, no break between rounds)
20 x 25's @ :25
16 x 25's @ :20
12 x 25's @ :25
8 x 25's @ :20
easy 200 swim
Repeat above with same intervals but swim...no more than 2 rounds free
4 x underwater kicks for time from a dive
"D" Group
800 long and smooth 3rd person rest interval
4 x 100's best average @ 1:10
600 long and smooth 3rd person RI
14 x 25's fly @ :30
400 swim for time @ 5:00
8 x 50's kick @ 1:00
200 swim for time @ 2:30
recovery/warm-down pull w/snorkel for remainder of workout (approximately 10 minutes left for fastest group)
Friday at MAC
SCY
15 minute choice warm-up
Sprint/Stroke group
Kick (prefer to not have swimmers use fins if they can make intervals, no break between rounds)
20 x 25's @ :25
16 x 25's @ :20
12 x 25's @ :25
8 x 25's @ :20
easy 200 swim
Repeat above with same intervals but swim...no more than 2 rounds free
4 x underwater kicks for time from a dive
"D" Group
800 long and smooth 3rd person rest interval
4 x 100's best average @ 1:10
600 long and smooth 3rd person RI
14 x 25's fly @ :30
400 swim for time @ 5:00
8 x 50's kick @ 1:00
200 swim for time @ 2:30
recovery/warm-down pull w/snorkel for remainder of workout (approximately 10 minutes left for fastest group)
