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)
Sunday at MAC
15 minute choice warm-up
SCY
9 x 100's Kick (no fins) @ 2:15
(3 x 2 easy/1 fast)
3 x 300's pull w/snorkel @ 1:20, 1:30 or 1:40 per 100 base
8 x 75's kick w/fins (no baord) @ 1:15
(focus on underwater work of walls)
3 x 200's IM w/fins fast @ 2:30, 2:45 or 3:00
7 x 50's "power kick" @ 1:15 (fins optional)
350 easy warm down
Sunday at MAC
15 minute choice warm-up
SCY
9 x 100's Kick (no fins) @ 2:15
(3 x 2 easy/1 fast)
3 x 300's pull w/snorkel @ 1:20, 1:30 or 1:40 per 100 base
8 x 75's kick w/fins (no baord) @ 1:15
(focus on underwater work of walls)
3 x 200's IM w/fins fast @ 2:30, 2:45 or 3:00
7 x 50's "power kick" @ 1:15 (fins optional)
350 easy warm down
