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
3 rounds of IM Progression Cycle (Rd #1 drill @ :35, #2 kick @ :35, #3 swim @ :30)
1 x 25 Fly
2 x 25 Back
3 x 25 ***
4 x 25 Free
easy 100
"D" Group
2 x the following:
1 x 100 at 200 race pace @ 2:00
1 x 200 broken :15 at the 50 at 500 race pace @ 4:00
1 x 500/400IM broken :20 at the 100 all out @ 8:00
easy 100
10 minute easy kick
"Sprint/Stroke" Group:
4 x the following:
1 x 50 @ 100 race pace @ 1:30
1 x 100 broken :10 at the 25 @ 3:30
100 easy
4 x the following:
:30 vertical kick w/fins holding kick board overhead followed by blast 50 kick @ 1:30
8 x 25's "shooters" w/fins
Tuesday at MAC
SCY
15 minute choice warm-up
3 rounds of IM Progression Cycle (Rd #1 drill @ :35, #2 kick @ :35, #3 swim @ :30)
1 x 25 Fly
2 x 25 Back
3 x 25 ***
4 x 25 Free
easy 100
"D" Group
2 x the following:
1 x 100 at 200 race pace @ 2:00
1 x 200 broken :15 at the 50 at 500 race pace @ 4:00
1 x 500/400IM broken :20 at the 100 all out @ 8:00
easy 100
10 minute easy kick
"Sprint/Stroke" Group:
4 x the following:
1 x 50 @ 100 race pace @ 1:30
1 x 100 broken :10 at the 25 @ 3:30
100 easy
4 x the following:
:30 vertical kick w/fins holding kick board overhead followed by blast 50 kick @ 1:30
8 x 25's "shooters" w/fins
