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
"D" Group
2 x 100's @ 1:30
2 x 50's @ :50
1 x 600 @ 8:00
1 x 100 easy kick @ 3:00
2 x 100's @ 1:25
2 x 50's @ :50
1 x 500 @ 6:40
1 x 100 kick @ 3:00
2 x 100's @ 1:20
2 x 50's @ :45
1 x 400 @ 5:20
1 x 100 easy kick @ 3:00
2 x 100's @ 1:15
2 x 50's @ :40
1 x 300 IM @ 4:00
swim/kick warm-down
I like this one. I'm thinking it'll be done tomorrow morning. It'll be SCY, but I'll make the intervals tough enough for me.
Wednesday at MAC
LCM
15 minute choice warm-up
"D" Group
2 x 100's @ 1:30
2 x 50's @ :50
1 x 600 @ 8:00
1 x 100 easy kick @ 3:00
2 x 100's @ 1:25
2 x 50's @ :50
1 x 500 @ 6:40
1 x 100 kick @ 3:00
2 x 100's @ 1:20
2 x 50's @ :45
1 x 400 @ 5:20
1 x 100 easy kick @ 3:00
2 x 100's @ 1:15
2 x 50's @ :40
1 x 300 IM @ 4:00
swim/kick warm-down
I like this one. I'm thinking it'll be done tomorrow morning. It'll be SCY, but I'll make the intervals tough enough for me.
