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
"Variables" = 4 swims as follows (you can use any distance):
#1 = easy to fast
#2 = fast to easy
#3 all easy
#4 all fast
* We assign a "distance" for the "fast" part of these swims so people are not going all out as this is one of our main warm-up sets.
Warm up #1 = 25's @ 100 pace = 3 rounds of variables:
Rd. #1 = swim free
Rd. #2 = swim stroke @ :35
Rd. #3 = kick @ :40
Warm up #2 = 50's @ 200 pace
Rd. #1 = swim choice @ 1:00
Rd. #2 = kick choice @ 1:10
Warm up #3 = 100's @ 500 pace
One round swim choice @ 1:30
Main = 4 options on 10 fast swims @ 3:00
Option #1 = 200's best average
Option #2 = 100's best average
Option #3 = 1 thru 4 & 6-9 are 100's, #5 & #10 are 200's
Option #4 = 1 thru 4 & 6-9 are 50's, #5 & #10 are 100's
Tuesday at MAC
SCY
15 minute choice warm-up
"Variables" = 4 swims as follows (you can use any distance):
#1 = easy to fast
#2 = fast to easy
#3 all easy
#4 all fast
* We assign a "distance" for the "fast" part of these swims so people are not going all out as this is one of our main warm-up sets.
Warm up #1 = 25's @ 100 pace = 3 rounds of variables:
Rd. #1 = swim free
Rd. #2 = swim stroke @ :35
Rd. #3 = kick @ :40
Warm up #2 = 50's @ 200 pace
Rd. #1 = swim choice @ 1:00
Rd. #2 = kick choice @ 1:10
Warm up #3 = 100's @ 500 pace
One round swim choice @ 1:30
Main = 4 options on 10 fast swims @ 3:00
Option #1 = 200's best average
Option #2 = 100's best average
Option #3 = 1 thru 4 & 6-9 are 100's, #5 & #10 are 200's
Option #4 = 1 thru 4 & 6-9 are 50's, #5 & #10 are 100's
