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)
15 Minute choice warm-up
SCY
"D" Group
300 kick every 4th length fast
1 x 800 hold 1:15 pace 4th person RI
4 x 50's fly fast @ :45
1 x 800 negative split hold 1:10 pace 4th person RI
4 x 50's back fast @ :45
1 x 800 fast (option w/fins and paddles) 4th person RI
4 x 50's *** fast @ 1:00
1 x broken 100 for time R:10 at each 25
400 swim or pull w/snorkel warm down
"Sprint" Group
300 kick every 4th length fast
4 x (3 x 50's @ 1:00)
#1 DPS
#2 "Rev" w/fists
#3 Fast (200 race pace)
easy 100
4 x Broken 100's choice @ 5:00
#1 R:10 at each 25
#2 R:30 at 50
#3 R:30 at 50, R:15 at 75
#4 R:10 at each 25
400 swim or pull w/snorkel warm down
15 Minute choice warm-up
SCY
"D" Group
300 kick every 4th length fast
1 x 800 hold 1:15 pace 4th person RI
4 x 50's fly fast @ :45
1 x 800 negative split hold 1:10 pace 4th person RI
4 x 50's back fast @ :45
1 x 800 fast (option w/fins and paddles) 4th person RI
4 x 50's *** fast @ 1:00
1 x broken 100 for time R:10 at each 25
400 swim or pull w/snorkel warm down
"Sprint" Group
300 kick every 4th length fast
4 x (3 x 50's @ 1:00)
#1 DPS
#2 "Rev" w/fists
#3 Fast (200 race pace)
easy 100
4 x Broken 100's choice @ 5:00
#1 R:10 at each 25
#2 R:30 at 50
#3 R:30 at 50, R:15 at 75
#4 R:10 at each 25
400 swim or pull w/snorkel warm down
