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)
Thanksgiving day 2 hour Threshold-overload
10 minute choice warm-up
10 x 50's @ 1:00
(choice mix of swim/kick/drill/stroke)
Main #1
4 x 25's free @ :20
1 x 100 IM @ 1:30
4 x 25's IM order @ :25
1 x 100 free fast
easy 50
4 x 50's @ :40
1 x 200 IM @ 3:00
4 x 50's IM order @ :50
1 x 200 free fast
easy 100
4 x 100's free @ 1:10
1 x 400 IM @ 6:00
4 x 100's IM order @ 1:40
1 x 400 swim fast
easy 200
2 x (1st round flutter kick, 2nd stroke) the following all kick each segment strongerr than the last
1 x 100 @ 2:00
1 x 75 @ 1:30
1 x 50 @ 1:00
1 x 25
easy 100
Main #2 all pull (no break between rounds)
500 @ 1:20 base w/snorkel
400 @ 1:15 base
300 @ 1:10 base
200 @ 1:05 base
100 @ 1:00 or faster
easy 100
2 x (1st round flutter kick, 2nd stroke) the following all power kick w/fins each segment strongerr than the last (power kick = as far/as fast under water kick till breath needed than easy free swim to wall...open turns on 100, 75 @ 50)
1 x 100 @ 2:00
1 x 75 @ 1:30
1 x 50 @ 1:00
1 x 25
Thanksgiving day 2 hour Threshold-overload
10 minute choice warm-up
10 x 50's @ 1:00
(choice mix of swim/kick/drill/stroke)
Main #1
4 x 25's free @ :20
1 x 100 IM @ 1:30
4 x 25's IM order @ :25
1 x 100 free fast
easy 50
4 x 50's @ :40
1 x 200 IM @ 3:00
4 x 50's IM order @ :50
1 x 200 free fast
easy 100
4 x 100's free @ 1:10
1 x 400 IM @ 6:00
4 x 100's IM order @ 1:40
1 x 400 swim fast
easy 200
2 x (1st round flutter kick, 2nd stroke) the following all kick each segment strongerr than the last
1 x 100 @ 2:00
1 x 75 @ 1:30
1 x 50 @ 1:00
1 x 25
easy 100
Main #2 all pull (no break between rounds)
500 @ 1:20 base w/snorkel
400 @ 1:15 base
300 @ 1:10 base
200 @ 1:05 base
100 @ 1:00 or faster
easy 100
2 x (1st round flutter kick, 2nd stroke) the following all power kick w/fins each segment strongerr than the last (power kick = as far/as fast under water kick till breath needed than easy free swim to wall...open turns on 100, 75 @ 50)
1 x 100 @ 2:00
1 x 75 @ 1:30
1 x 50 @ 1:00
1 x 25
