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
Paul's groups (Laura had a middle distance free workout)
4 x (3 x 100's, 1 x 200) as follows:
Rd. #1 100's fly on 1:20, 200 free swim or pull on 2:40
Rd. #2 100's back @ 1:20, 200 same
Rd. #3 100's *** @ 1:30, 200 same
Rd. #4 100's free @ 1:10, 200 same
* Sprinters did 50's instead of 100's
easy 100 kick
8 x 50's @ R:20 w chutes or buckets (25 stroke/25 free)
8 x 25's @ R:20 "shooters" (fast kick underwater w/fins and no breath)
Wednesday at MAC
Paul & Laura on deck
SCY
15 minute choice warm-up
Paul's groups (Laura had a middle distance free workout)
4 x (3 x 100's, 1 x 200) as follows:
Rd. #1 100's fly on 1:20, 200 free swim or pull on 2:40
Rd. #2 100's back @ 1:20, 200 same
Rd. #3 100's *** @ 1:30, 200 same
Rd. #4 100's free @ 1:10, 200 same
* Sprinters did 50's instead of 100's
easy 100 kick
8 x 50's @ R:20 w chutes or buckets (25 stroke/25 free)
8 x 25's @ R:20 "shooters" (fast kick underwater w/fins and no breath)
