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)
10 Minute choice warm-up
SCY
Drop out 100's
1 x 100 @ 1:05
1 x 50 @ 1:00 recovery
2 x 100 @ 1:05
1 x 50 @ 1:00
3 x 100 @ 1:05
1 x 50 @ 1:00
4 x 100 @ 1:05
1 x 50 @ 1:00
5 x 100 @ 1:05
1 x 50 @ 1:00
* If you miss the 1:05 interval finish the "block" w/1-2 seconds rest between each 100 then start the next round at 1:10
Easy 100 kick
Drop out 50's
1 x 50 @ :35
1 x 50 @ 1:00 recovery
2 x 50 @ :35
1 x 50 @ 1:00
3 x 50 @ :35
1 x 50 @ 1:00
4 x 50 @ :35
1 x 50 @ 1:00
5 x 50 @ :35
1 x 50 @ 1:00
* same as w/100's if interval is missed go to :40 at the start of the next round
** option on this round was to go IM order on :45 (1 x fly, 1 fly + 1 Back, etc.)
Easy 200 kick
warm down
10 Minute choice warm-up
SCY
Drop out 100's
1 x 100 @ 1:05
1 x 50 @ 1:00 recovery
2 x 100 @ 1:05
1 x 50 @ 1:00
3 x 100 @ 1:05
1 x 50 @ 1:00
4 x 100 @ 1:05
1 x 50 @ 1:00
5 x 100 @ 1:05
1 x 50 @ 1:00
* If you miss the 1:05 interval finish the "block" w/1-2 seconds rest between each 100 then start the next round at 1:10
Easy 100 kick
Drop out 50's
1 x 50 @ :35
1 x 50 @ 1:00 recovery
2 x 50 @ :35
1 x 50 @ 1:00
3 x 50 @ :35
1 x 50 @ 1:00
4 x 50 @ :35
1 x 50 @ 1:00
5 x 50 @ :35
1 x 50 @ 1:00
* same as w/100's if interval is missed go to :40 at the start of the next round
** option on this round was to go IM order on :45 (1 x fly, 1 fly + 1 Back, etc.)
Easy 200 kick
warm down
