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)
Wednesday at MAC
LCM
15 minute choice warm-up
(Laura coaches the sprint/middle distance group...standard EN2 Wednesday for MAC)
"D" Group
- 400 (2 x 50 build to 80-85%, 150 smooth/DPS focus) @ 6:30
- 800 (2 x 100 build to 80-85%, 300 smooth/DPS focus) @ 13:00
- 1600 strong - swim or pull
- 16 x 50's - 8 @ :45/8 @ :40
- Easy 300 - 50 kick/50 swim backstroke
* Groups were given the choice to do team pursuit w/lead changes every 100
Wednesday at MAC
LCM
15 minute choice warm-up
(Laura coaches the sprint/middle distance group...standard EN2 Wednesday for MAC)
"D" Group
- 400 (2 x 50 build to 80-85%, 150 smooth/DPS focus) @ 6:30
- 800 (2 x 100 build to 80-85%, 300 smooth/DPS focus) @ 13:00
- 1600 strong - swim or pull
- 16 x 50's - 8 @ :45/8 @ :40
- Easy 300 - 50 kick/50 swim backstroke
* Groups were given the choice to do team pursuit w/lead changes every 100
