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
SCY
4 x (3 x 100's)
#1 drill @ 1:50
#2 stroke or IM @ 1:30
#3 free @ 1:10
12 x 50's kick @ 1:00
- 3 of each stroke IM order
3 x (4 x 25's @ :30)
- Vairables = #1 easy to fast, #2 fast to easy, #3 all easy, #4 all fast
8 x 200's pull
- Odd's free/stroke @ 3:00
- Evens free @ 2:30
12 x 25's "shooters" @ 1:00
(fast 25's kick underwater w/fins
OR for those resting for next weekends meet 8 x 15m's fast from a dive...work on start and breakout.
Sunday at MAC
10 minute choice warm-up
SCY
4 x (3 x 100's)
#1 drill @ 1:50
#2 stroke or IM @ 1:30
#3 free @ 1:10
12 x 50's kick @ 1:00
- 3 of each stroke IM order
3 x (4 x 25's @ :30)
- Vairables = #1 easy to fast, #2 fast to easy, #3 all easy, #4 all fast
8 x 200's pull
- Odd's free/stroke @ 3:00
- Evens free @ 2:30
12 x 25's "shooters" @ 1:00
(fast 25's kick underwater w/fins
OR for those resting for next weekends meet 8 x 15m's fast from a dive...work on start and breakout.
