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)
6 x 150's @ 2:15
#1 cruise
#2 first 50 strong
#3 second 50 strong
#4 third 50 strong
#5 150 strong
#6 cruise
Paul:
I incorporated this set into my workout today, at the beginning and at the end stroke/IM on the same interval. I was impressed with its difficulty, nice little mini set.
6 x 150's @ 2:15
#1 cruise
#2 first 50 strong
#3 second 50 strong
#4 third 50 strong
#5 150 strong
#6 cruise
Paul:
I incorporated this set into my workout today, at the beginning and at the end stroke/IM on the same interval. I was impressed with its difficulty, nice little mini set.
