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's "non-D" workout at MAC!
LCM
15 minute choice warm-up
4 x 150's @ 2:15
8 x 75's "IM switch" @ R:20
easy 100 kick
10 cycles of the following
2 x 100's swim or pull @ 1:20 (or 1:30, 1:40, 1:50)
1 x 50 swim, pull or kick choice @ 1:20
* every 2 rounds take 10 seconds off the rest interval for the 50...1:20 group ends at :40
Wednesday's "non-D" workout at MAC!
LCM
15 minute choice warm-up
4 x 150's @ 2:15
8 x 75's "IM switch" @ R:20
easy 100 kick
10 cycles of the following
2 x 100's swim or pull @ 1:20 (or 1:30, 1:40, 1:50)
1 x 50 swim, pull or kick choice @ 1:20
* every 2 rounds take 10 seconds off the rest interval for the 50...1:20 group ends at :40
