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)
Friday at MAC
SCY
3 workout groups, Paul & Laura on deck
"D" Group
4 x the following swim
1 x 25, 1 x 50, 1 x 75, 1 x 100
(first 3 rounds on :20 per 25 base, last round non-free @ :25 per 25 base)
2 x the following kick
1 x 25, 1 x 50, 1 x 75 all @ :30 per 25 base
T-30 "Team Pursuit"
Sprint/Middle Distance
3 x the following swim
1 x 25, 1 x 50, 1 x 75, 1 x 100
(first 3 rounds on :25 per 25 base, last round non-free @ :30 per 25 base)
2 x the following kick
1 x 25, 1 x 50, 1 x 75 all @ :30 per 25 base
4 rounds of 4 bungees "pulls"
(3 swimmers per lane, continuous rotation, after "pull" swim fast backstroke back to wall and next swimmer goes)
Rd. #1 = 10 second "hold" (get to point that you feel resistance and hold for 10 second count
Rd. #2 = "blast" and try to reach wall
Rd. #3 = "blast" with fins (coming back to wall is fast kick on back)
Rd. #4 = "blast" with fins and paddles (coming back to wall is fast kick on back)
No idea what Laura's group was doing..looked like a sewing party or tea and crumpets...
Friday at MAC
SCY
3 workout groups, Paul & Laura on deck
"D" Group
4 x the following swim
1 x 25, 1 x 50, 1 x 75, 1 x 100
(first 3 rounds on :20 per 25 base, last round non-free @ :25 per 25 base)
2 x the following kick
1 x 25, 1 x 50, 1 x 75 all @ :30 per 25 base
T-30 "Team Pursuit"
Sprint/Middle Distance
3 x the following swim
1 x 25, 1 x 50, 1 x 75, 1 x 100
(first 3 rounds on :25 per 25 base, last round non-free @ :30 per 25 base)
2 x the following kick
1 x 25, 1 x 50, 1 x 75 all @ :30 per 25 base
4 rounds of 4 bungees "pulls"
(3 swimmers per lane, continuous rotation, after "pull" swim fast backstroke back to wall and next swimmer goes)
Rd. #1 = 10 second "hold" (get to point that you feel resistance and hold for 10 second count
Rd. #2 = "blast" and try to reach wall
Rd. #3 = "blast" with fins (coming back to wall is fast kick on back)
Rd. #4 = "blast" with fins and paddles (coming back to wall is fast kick on back)
No idea what Laura's group was doing..looked like a sewing party or tea and crumpets...
