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 Kino, two groups:
SCY
“D” group
- Broken Mile (11 lengths, 10, 9, …..1), R:10 between each block. Use to establish pace of 1:10 (sub 19), 1:20 (sub 22) or 1:30 (sub 25) per 100
- 1 x 1000 @ base + rounded to nearest 60 or 30 (1:10 base = 12:00)
- 1 x 500 @ 6:00
- 1 x 200 @ 2:30
- 1 x 100 @ 1:10
- 1 x 50 fast
- 10 x 50’s kick @ 1:10
“Sprint/Middle D”
4 rounds of the following, no break between rounds (reverse IM order for the 50’s and 25’s):
4 x 50’s @ :45 stroke (round #1 free, #2 ***…)
4 x 100 IM’s @ 1:30
8 x 25’s kick @ :30(round #1 flutter, #2 ***….)
Wednesday at Kino, two groups:
SCY
“D” group
- Broken Mile (11 lengths, 10, 9, …..1), R:10 between each block. Use to establish pace of 1:10 (sub 19), 1:20 (sub 22) or 1:30 (sub 25) per 100
- 1 x 1000 @ base + rounded to nearest 60 or 30 (1:10 base = 12:00)
- 1 x 500 @ 6:00
- 1 x 200 @ 2:30
- 1 x 100 @ 1:10
- 1 x 50 fast
- 10 x 50’s kick @ 1:10
“Sprint/Middle D”
4 rounds of the following, no break between rounds (reverse IM order for the 50’s and 25’s):
4 x 50’s @ :45 stroke (round #1 free, #2 ***…)
4 x 100 IM’s @ 1:30
8 x 25’s kick @ :30(round #1 flutter, #2 ***….)
