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 cohice warm-up
SCY
-Note: resting this week for state meet this weekend
1000 swim
- 150 choice of stroke, long and smooth/50 at 500 race pace
200 kick
10 x 50's @ 1:00
- 25 drill/stroke/25 build free
100 kick
10 x 50's @ :50 (distance swimmers swam this as a 500)
- 25 build stroke/25 easy 50
10 x 25's "power kick" @ 1:00
6-8 25's from mid-pool/focus on turns
200-500 pull w/snorkel
15 minute cohice warm-up
SCY
-Note: resting this week for state meet this weekend
1000 swim
- 150 choice of stroke, long and smooth/50 at 500 race pace
200 kick
10 x 50's @ 1:00
- 25 drill/stroke/25 build free
100 kick
10 x 50's @ :50 (distance swimmers swam this as a 500)
- 25 build stroke/25 easy 50
10 x 25's "power kick" @ 1:00
6-8 25's from mid-pool/focus on turns
200-500 pull w/snorkel
