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)
15 minute choice warm-up
SCY
2x the following
25 power kick @ :30
50 free build @ 1:00
75 SDK on back @ 1:30
100IM build @ 2:00
4 x (4 x 25's every 4th fast from a dive)
- 1-3 @ :25, #4 one swimmer at a time
easy 50
4 x (3 x 25's every 3rd fast kick for time)
- 1 & 2 @ :30, #3 one swimmer at a time
easy 75
4 x (2 x 25's @ :35)
- 1 easy no breath, 1 build choice of stroke
easy 50
Broken 100 free from a dive (1st 3 25's all to the feet, last w/hand touch)..one heat of swimmers at a time.
"Shark Attack"
= my selecting whatever match-up's (slackers) I like for a fast 100 from a dive...3 swimmers, fastest in middle lane other two given up to a 10 second lead (depending on stroke and speeds)
15 minute choice warm-up
SCY
2x the following
25 power kick @ :30
50 free build @ 1:00
75 SDK on back @ 1:30
100IM build @ 2:00
4 x (4 x 25's every 4th fast from a dive)
- 1-3 @ :25, #4 one swimmer at a time
easy 50
4 x (3 x 25's every 3rd fast kick for time)
- 1 & 2 @ :30, #3 one swimmer at a time
easy 75
4 x (2 x 25's @ :35)
- 1 easy no breath, 1 build choice of stroke
easy 50
Broken 100 free from a dive (1st 3 25's all to the feet, last w/hand touch)..one heat of swimmers at a time.
"Shark Attack"
= my selecting whatever match-up's (slackers) I like for a fast 100 from a dive...3 swimmers, fastest in middle lane other two given up to a 10 second lead (depending on stroke and speeds)
