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
LCM
Both groups:
4 x 100's @ 2:00
25R/25L/25 swim/25 kick
- odds free/evens stroke
"D" group
1 x 800 @ 12:00 (alternating 100 cruise-DPS focus/100 at 800 race pace)
easy 50 kick
1 x 400 @ 6:00 (alternating 50 cruise-DPS focus/50 at 400 race pace
easy 50 kick
1 x 1500 fast w/fins & paddles
400 warm down
"Sprint/Middle-Distance-stroke" Group
"Thorpe Set"
16 x 50's @ :50 every 4th at 200 race pace
12 x 50's @ 1:00 every 3rd at 200 race pace
8 x 50's @ 1:10 every other at 200 race pace
4 x 50's @ 1:20 all at 200 race pace
* IM'ers swim IM order on fast swims within each block
400 easy pull w/snorkel, buoy & paddles
15 minute choice warm-up
LCM
Both groups:
4 x 100's @ 2:00
25R/25L/25 swim/25 kick
- odds free/evens stroke
"D" group
1 x 800 @ 12:00 (alternating 100 cruise-DPS focus/100 at 800 race pace)
easy 50 kick
1 x 400 @ 6:00 (alternating 50 cruise-DPS focus/50 at 400 race pace
easy 50 kick
1 x 1500 fast w/fins & paddles
400 warm down
"Sprint/Middle-Distance-stroke" Group
"Thorpe Set"
16 x 50's @ :50 every 4th at 200 race pace
12 x 50's @ 1:00 every 3rd at 200 race pace
8 x 50's @ 1:10 every other at 200 race pace
4 x 50's @ 1:20 all at 200 race pace
* IM'ers swim IM order on fast swims within each block
400 easy pull w/snorkel, buoy & paddles
