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)
Stolen. Doing it on Monday the 10th. Superb set!
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
Want to report back that I did this with a teammate of mine today. The only change was that we did it on the 1:20/100 base as I tend to slack off on rest interval sets. It was superb, superbly painful but damn good.
Stolen. Doing it on Monday the 10th. Superb set!
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
Want to report back that I did this with a teammate of mine today. The only change was that we did it on the 1:20/100 base as I tend to slack off on rest interval sets. It was superb, superbly painful but damn good.
