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
Paul & Laura on deck
SCY
15 minute choice warm-up
"Middle Distance group and a few lonely sprinters"
4 x (6 x 100's)
Rd#1 swim/free @ 1:20/1:25 or 1:30 followed by 50 parachute pull (w paddles & pull buoy at ankles)
Rd#2 odds swim/free @ 1:15 (or 1:20, 1:30), evens stroke/IM on 1:20 (or 1:25, 1:30) followed by 100 parachute pull (w paddles & pull buoy at ankles)
Rd#3 odds free @ 1:10/evens stroke/IM @ 1:20 followed by 200 parachute pull (w paddles & pull buoy at ankles)
Rd#4 odds free @ 1:05/evens stroke/IM on 1:20 followed by 400 parachute pull (w paddles & pull buoy at ankles)
Note: the stroke/IM swims swimmers who couldn't make that interval would swim as many lengths stroke as they could and still make the interval...our sprinters did the 1st 25 fast stroke then 75 free
Wednesday at MAC
Paul & Laura on deck
SCY
15 minute choice warm-up
"Middle Distance group and a few lonely sprinters"
4 x (6 x 100's)
Rd#1 swim/free @ 1:20/1:25 or 1:30 followed by 50 parachute pull (w paddles & pull buoy at ankles)
Rd#2 odds swim/free @ 1:15 (or 1:20, 1:30), evens stroke/IM on 1:20 (or 1:25, 1:30) followed by 100 parachute pull (w paddles & pull buoy at ankles)
Rd#3 odds free @ 1:10/evens stroke/IM @ 1:20 followed by 200 parachute pull (w paddles & pull buoy at ankles)
Rd#4 odds free @ 1:05/evens stroke/IM on 1:20 followed by 400 parachute pull (w paddles & pull buoy at ankles)
Note: the stroke/IM swims swimmers who couldn't make that interval would swim as many lengths stroke as they could and still make the interval...our sprinters did the 1st 25 fast stroke then 75 free
