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)
Sunday at MAC
10 minute choice warm-up
1000 as follows:
10 cycles non-stop of 25 scull/50 swim/25 kick
8 x 25's @ R:15
2 x (4 x 25's IM order drill)
8 x 50's kick @ 1:00
(2 rounds of IM order)
8 x 100's swim @ 1:40
(2 rounds of IM order or 100IM's)
400 (power kick off each wall w/fins)
8 x 100's @ 1:10 w/fins and paddles
8 x 50's kick w/fins @ 1:10
(all fly kick on back/10-15 yds of each wall underwater)
8 x 25's underwater @ R:20
(5 fly kicks/flutter kick to wall)
Sunday at MAC
10 minute choice warm-up
1000 as follows:
10 cycles non-stop of 25 scull/50 swim/25 kick
8 x 25's @ R:15
2 x (4 x 25's IM order drill)
8 x 50's kick @ 1:00
(2 rounds of IM order)
8 x 100's swim @ 1:40
(2 rounds of IM order or 100IM's)
400 (power kick off each wall w/fins)
8 x 100's @ 1:10 w/fins and paddles
8 x 50's kick w/fins @ 1:10
(all fly kick on back/10-15 yds of each wall underwater)
8 x 25's underwater @ R:20
(5 fly kicks/flutter kick to wall)
