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
SCY
15 minute choice warm-up
1 x 1650 for time w/10 sec. rest between: 11 (275yds) lengths, 10, 9, 8 , 7, 6, 5, 4, 3, 2, 1
1 minute rest
400IM @ 6:00
1 minute rest
1 x 1000 for time w/15 sec. rest at each 100
2:00 rest
500 free for time w/"shark attack"
Note: "shark attack" was introduced by yours truly to deal with drafters, sammy save-up's, etc. I move said person to the front of their lane and give them some kind of lead (10, 20 seconds is common) and turn the sharks loose to run them down...swimmers often work together changing leads on longer swims to try and catch them....all in all very enjoyable to watch from the deck!
10 minute kick
Wednesday at MAC
SCY
15 minute choice warm-up
1 x 1650 for time w/10 sec. rest between: 11 (275yds) lengths, 10, 9, 8 , 7, 6, 5, 4, 3, 2, 1
1 minute rest
400IM @ 6:00
1 minute rest
1 x 1000 for time w/15 sec. rest at each 100
2:00 rest
500 free for time w/"shark attack"
Note: "shark attack" was introduced by yours truly to deal with drafters, sammy save-up's, etc. I move said person to the front of their lane and give them some kind of lead (10, 20 seconds is common) and turn the sharks loose to run them down...swimmers often work together changing leads on longer swims to try and catch them....all in all very enjoyable to watch from the deck!
10 minute kick
