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)
Monday at MAC
SCY
15 minute choice warm-up
4 x 50's swim @ :45
2 x 50's kick (free, no fins) @ 1:15
4 x 25's scull on R:15 (change of scull each length)
4 x 50's swim (no free) @ 1:00
2 x 50's kick (no free, no fins) @ 1:15
4 x 25's scull on R:15 (change of scull each length)
4 x 300's pull w/snorkel @ 1:20, 1:30 or 1:40 base (aerobic, keep heart rate under 130)
4 x 200's IM on R:30
(25 drill/25 kick)
4 x 100's choice warm down
Monday at MAC
SCY
15 minute choice warm-up
4 x 50's swim @ :45
2 x 50's kick (free, no fins) @ 1:15
4 x 25's scull on R:15 (change of scull each length)
4 x 50's swim (no free) @ 1:00
2 x 50's kick (no free, no fins) @ 1:15
4 x 25's scull on R:15 (change of scull each length)
4 x 300's pull w/snorkel @ 1:20, 1:30 or 1:40 base (aerobic, keep heart rate under 130)
4 x 200's IM on R:30
(25 drill/25 kick)
4 x 100's choice warm down
