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)
Friday at MAC
SCY
15 minute choice warm-up
"D" Group
- 1000 swam as: 100free/25 fly/100 free/25 back/100 free/25 ***/100 free/25 kick/100free/25 fly/100 free/25 back/100 free/25 ***/100 free/25 kick/100 free
- 1000 swam as: 100fly/200 free/100 back/200 free/100 ***/200 free/100 kick
- 1000 pull: R:10 at each 100 (negative split)
"Sprint" Group
16 x 25's @ :30 every 4th fast/non-free
12 x 25's @ :35 kick every 3rd fast
8 x 25's @ :40 over/under
4 x 25's @ :45 all fast
200 flutter kick for time
2 x 300's pull
#1 = 75 free/25 back
#2 = 75 free/25 ***
2 x 50's all out from a dive @ 5:00
Friday at MAC
SCY
15 minute choice warm-up
"D" Group
- 1000 swam as: 100free/25 fly/100 free/25 back/100 free/25 ***/100 free/25 kick/100free/25 fly/100 free/25 back/100 free/25 ***/100 free/25 kick/100 free
- 1000 swam as: 100fly/200 free/100 back/200 free/100 ***/200 free/100 kick
- 1000 pull: R:10 at each 100 (negative split)
"Sprint" Group
16 x 25's @ :30 every 4th fast/non-free
12 x 25's @ :35 kick every 3rd fast
8 x 25's @ :40 over/under
4 x 25's @ :45 all fast
200 flutter kick for time
2 x 300's pull
#1 = 75 free/25 back
#2 = 75 free/25 ***
2 x 50's all out from a dive @ 5:00
