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)
Friday at MAC
LCM
15 Minute choice warm-up
"D" Group
3 x 1500m @ 21:00 descend 1-3 (#1 no gear, #2 paddles only, #3 fins and paddles)
Sprint/Stroke Group
4 x (3 x 50's Cycle "3" @ 1:10)
#1 = DPS
#1 = "Rev" w/fists
#3 = fast w/DPS emphasis
100 kick (1st 15m off each wall fast underwater)
8 x 50's @ 1:10 (IM'ers 2 rounds of IM order)
- Fast swim first 15m, long/smooth for 35m
100 easy kick
"Pentathalon"
One fast 50 from the blocks IM order + 100 IM or choice. Rest interval on 50's about 4:00
Friday at MAC
LCM
15 Minute choice warm-up
"D" Group
3 x 1500m @ 21:00 descend 1-3 (#1 no gear, #2 paddles only, #3 fins and paddles)
Sprint/Stroke Group
4 x (3 x 50's Cycle "3" @ 1:10)
#1 = DPS
#1 = "Rev" w/fists
#3 = fast w/DPS emphasis
100 kick (1st 15m off each wall fast underwater)
8 x 50's @ 1:10 (IM'ers 2 rounds of IM order)
- Fast swim first 15m, long/smooth for 35m
100 easy kick
"Pentathalon"
One fast 50 from the blocks IM order + 100 IM or choice. Rest interval on 50's about 4:00
