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
SCY
15 minute choice warm-up
Distance/Middle-D groups
3 x 300's @ my send off (about 90 seconds rest between each)
#1 first 100 at 200 race pace, rest :10 200 long and smooth with lowest stroke count you can maintain
#2 100 long and smooth, 100 at 200 race pace, rest :10, 100 long and smooth
#3 200 long and smooth, rest :10, 100 at 200 race pace
rest 1:00
4 x 50's fast free @ :40
rest 1:00
1 x 100 at 200 race pace
easy 50
2 x 400's on my send off (about 90 seconds between each)
#1 200 at 500 race pace, rest :10, 200 long and smooth
#2 200 long and smooth, rest :10 200 at 500 race pace
rest 1:00
4 x 50's fast @ :40 IM order
rest 1:00
1 x 200 at 500 race pace
easy 50
1 x 800 fast w/fins and paddles
easy 10 minute kick
Then MY workout after coaching!
after warm-up
9 x 50's @ 1:00
1-3 w/paddle on right hand breath to left, count strokes by length on #1 and lower by for for #2 & #3
4-6 reverse (paddle on left hand breath to right)
7-9 breath every 3 and drop stroke count by 1 per length
4 x 25's @ 1:00 pulling bucket (w/pull buoy so no kick) keeping stroke count at no more than double what I did on last 50 of first set
4 x 25's bungee pulls @ 1:30 (wearing paddles and snorkel), 1-3 pull to 24yd mark and hold for a max of +8 of stroke count on last 50 of first set, #4 fast all the way to wall
Friday at MAC
SCY
15 minute choice warm-up
Distance/Middle-D groups
3 x 300's @ my send off (about 90 seconds rest between each)
#1 first 100 at 200 race pace, rest :10 200 long and smooth with lowest stroke count you can maintain
#2 100 long and smooth, 100 at 200 race pace, rest :10, 100 long and smooth
#3 200 long and smooth, rest :10, 100 at 200 race pace
rest 1:00
4 x 50's fast free @ :40
rest 1:00
1 x 100 at 200 race pace
easy 50
2 x 400's on my send off (about 90 seconds between each)
#1 200 at 500 race pace, rest :10, 200 long and smooth
#2 200 long and smooth, rest :10 200 at 500 race pace
rest 1:00
4 x 50's fast @ :40 IM order
rest 1:00
1 x 200 at 500 race pace
easy 50
1 x 800 fast w/fins and paddles
easy 10 minute kick
Then MY workout after coaching!
after warm-up
9 x 50's @ 1:00
1-3 w/paddle on right hand breath to left, count strokes by length on #1 and lower by for for #2 & #3
4-6 reverse (paddle on left hand breath to right)
7-9 breath every 3 and drop stroke count by 1 per length
4 x 25's @ 1:00 pulling bucket (w/pull buoy so no kick) keeping stroke count at no more than double what I did on last 50 of first set
4 x 25's bungee pulls @ 1:30 (wearing paddles and snorkel), 1-3 pull to 24yd mark and hold for a max of +8 of stroke count on last 50 of first set, #4 fast all the way to wall
