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
15 minute choice warm-up
"D" Group (Laura coached the other groups)
4 x 1000's swam as follows:
#1 = 50 fast (100 race pace) R:10, 200 10-12 stokes per length breathing every 3, 4 or 5 R:10, 100 fast (at 200 race pace) R:10, repeat 200 R:10, 200 fast (at 500 race pace) R:10, 50 fast
#2 = same as above but revers the fast and recovery efforts (the fast 200's are all at 500 race pace)
#3 = broken :10 at each 100....descend 1-5 & 6-10 starting at 1000 pace and dropping to 200 race pace on #5 & #10
#4 = 1000 fast/negative split w/fins and paddles
(Note, we had some IM'ers join us for this and did all the fast swims @ 1-3 stroke, IM and some kicking)
Wednesday at MAC
SCY
15 minute choice warm-up
"D" Group (Laura coached the other groups)
4 x 1000's swam as follows:
#1 = 50 fast (100 race pace) R:10, 200 10-12 stokes per length breathing every 3, 4 or 5 R:10, 100 fast (at 200 race pace) R:10, repeat 200 R:10, 200 fast (at 500 race pace) R:10, 50 fast
#2 = same as above but revers the fast and recovery efforts (the fast 200's are all at 500 race pace)
#3 = broken :10 at each 100....descend 1-5 & 6-10 starting at 1000 pace and dropping to 200 race pace on #5 & #10
#4 = 1000 fast/negative split w/fins and paddles
(Note, we had some IM'ers join us for this and did all the fast swims @ 1-3 stroke, IM and some kicking)
