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)
Thursday at MAC
SCY
Recover day....Paul on deck
15 minute choice warm-up (we now have bands available so our swimmers are doing more stretching and actual "warming up" on deck!)
16 x 50's @ R:20
4 rounds of 4 IM order...drill down stroke, easy free back
16 x 25's kick @ @:20
4 rounds of IM order
400 swim with Tennessee turns (choice of strokes)
16 x 25's @ R:20
4 rounds of #1 scull, #2 swim, #3 kick, #4 swim
Final set a choice of (all were pulling w/snorkel):
16 x 50's @ :45 or :50
8 x 100's @ 1:30, 1:40 or 1:50
1 x 800
Thursday at MAC
SCY
Recover day....Paul on deck
15 minute choice warm-up (we now have bands available so our swimmers are doing more stretching and actual "warming up" on deck!)
16 x 50's @ R:20
4 rounds of 4 IM order...drill down stroke, easy free back
16 x 25's kick @ @:20
4 rounds of IM order
400 swim with Tennessee turns (choice of strokes)
16 x 25's @ R:20
4 rounds of #1 scull, #2 swim, #3 kick, #4 swim
Final set a choice of (all were pulling w/snorkel):
16 x 50's @ :45 or :50
8 x 100's @ 1:30, 1:40 or 1:50
1 x 800
