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)
Tuesday at MAC
SCY
15 minute choice warm-up
4 x (3 x 50's @ 1:00)
- Reverse IM order: #1 drill, #2 kick, #3 swim
300 swim (breath 5, 4, 3, 2 by 25's)
4 x (3 x 25's @ :30)
- Descend 1-3 in each block, IM order or best two strokes
easy 100 (25 back/25 kick)
3 x 200's on about 6:00 (#1 & #2 broken)
#1 R:20 at the 100, R:20 at the 150
#2 R:15 at each 50
#3 straight w/fins and paddles
Tuesday at MAC
SCY
15 minute choice warm-up
4 x (3 x 50's @ 1:00)
- Reverse IM order: #1 drill, #2 kick, #3 swim
300 swim (breath 5, 4, 3, 2 by 25's)
4 x (3 x 25's @ :30)
- Descend 1-3 in each block, IM order or best two strokes
easy 100 (25 back/25 kick)
3 x 200's on about 6:00 (#1 & #2 broken)
#1 R:20 at the 100, R:20 at the 150
#2 R:15 at each 50
#3 straight w/fins and paddles
