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 x (3 x 50's @ 1:00) + 1 x 50 easy
#1 fast to 1/2 way
#2 fast out of turn to 1/2 way
#3 fast last 12.5yds
Main #1
8 x 25's very fast swims from a dive @ 2:00
200 easy
8 x 50's very fast kick @ 3:00 (ok to use fins)
Tuesday at MAC
SCY
15 minute choice warm-up
3 x (3 x 50's @ 1:00) + 1 x 50 easy
#1 fast to 1/2 way
#2 fast out of turn to 1/2 way
#3 fast last 12.5yds
Main #1
8 x 25's very fast swims from a dive @ 2:00
200 easy
8 x 50's very fast kick @ 3:00 (ok to use fins)
