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)
Tuesday at MAC
Paul & Laura on deck
SCY
15 minute choice warm-up
Paul's group
2 x (4 x 100's)
- round #1 25scull/25swim/25drill/25swim @ R:20
- round #2 swim descend 1-4 @ 1:30 (to about 500 race pace)
3 x (4 x 50's)
- round #1 kick @ 1:00
- round #2 swim IM order @ :50
- round #3 swim w/fins @ :40 best average
4 x (4 x 75's @ 1:30)
- Round #1 = #1 first 25 at 100 race pace/50 cruise, #2 second 25, #3 third 25, #4 all fast at 200 race pace
- Round #2 same as above but stroke option
- Round #3 same as Rd#1 w/fins goal to swim above 100 race pace on fast 25's and last 75
- Round #4 same as Rd.#2 w/fins....except last 75 all out is now a 100 for time w/fins with goal faster than 100 seasonal goal time
Tuesday at MAC
Paul & Laura on deck
SCY
15 minute choice warm-up
Paul's group
2 x (4 x 100's)
- round #1 25scull/25swim/25drill/25swim @ R:20
- round #2 swim descend 1-4 @ 1:30 (to about 500 race pace)
3 x (4 x 50's)
- round #1 kick @ 1:00
- round #2 swim IM order @ :50
- round #3 swim w/fins @ :40 best average
4 x (4 x 75's @ 1:30)
- Round #1 = #1 first 25 at 100 race pace/50 cruise, #2 second 25, #3 third 25, #4 all fast at 200 race pace
- Round #2 same as above but stroke option
- Round #3 same as Rd#1 w/fins goal to swim above 100 race pace on fast 25's and last 75
- Round #4 same as Rd.#2 w/fins....except last 75 all out is now a 100 for time w/fins with goal faster than 100 seasonal goal time
