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
SCY
Note: Change in weekly training cycle by moving recovery day from Thursday to Wednesday this week!
Aerobic-A2
15 minute choice warm-up
20 x 50's @ :45 (focus on low stroke count, consistent pace with HR around 120)
100 (25 double arm backstroke, 25 scull, repeat)
10 minute "social kick"
100 (25 double arm backstroke, 25 scull, repeat)
20 x 25's @ :40
- long underwater "tempo kick", if breath needed before reaching wall surface and easy swim/free to wall w/no breath
100 (25 double arm backstroke, 25 scull, repeat)
8 x 75's pull @ R:20
- odds = 25 free/25 back/25 free
- evens = 25 free/25 ***/25 free
(fewest amount of breaths on all freestyle lengths)
Wednesday at MAC
SCY
Note: Change in weekly training cycle by moving recovery day from Thursday to Wednesday this week!
Aerobic-A2
15 minute choice warm-up
20 x 50's @ :45 (focus on low stroke count, consistent pace with HR around 120)
100 (25 double arm backstroke, 25 scull, repeat)
10 minute "social kick"
100 (25 double arm backstroke, 25 scull, repeat)
20 x 25's @ :40
- long underwater "tempo kick", if breath needed before reaching wall surface and easy swim/free to wall w/no breath
100 (25 double arm backstroke, 25 scull, repeat)
8 x 75's pull @ R:20
- odds = 25 free/25 back/25 free
- evens = 25 free/25 ***/25 free
(fewest amount of breaths on all freestyle lengths)
