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)
"D-Day" at MAC for my group
SCY
15 minute choice warm-up
20 x 50's @ :45 every 4th non-free
R:30
4 x 25's power kick @ :40
R:30
1 x 1000 negative split @ 12:00
R:30
10 x 50's @ :50 (odds free/evens stroke)
R:30
1 x 1000 @ 13:00 broken :30 at the 500 (faster than first 1000)
R:30
5 x 50's fast kick @ 1:00
* There were actually 2 "sub-groups" with intervals that were easier....I always post workouts showing just the fastest groups times.
"D-Day" at MAC for my group
SCY
15 minute choice warm-up
20 x 50's @ :45 every 4th non-free
R:30
4 x 25's power kick @ :40
R:30
1 x 1000 negative split @ 12:00
R:30
10 x 50's @ :50 (odds free/evens stroke)
R:30
1 x 1000 @ 13:00 broken :30 at the 500 (faster than first 1000)
R:30
5 x 50's fast kick @ 1:00
* There were actually 2 "sub-groups" with intervals that were easier....I always post workouts showing just the fastest groups times.
