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
LCM
Swim 4 x 200's @ R:20
- odds free/evens stroke or IM
Kick 50, 100, 200, 100, 50 @ R:20
Pull 4 x 300's @ 4:30
#1 w/paddles, snorkel & buoy
#2 "lose" one piece of gear
#3 lose another piece of gear
#4 add fins
easy 100
4 x (3 x 100's) as follows:
#1 free @ 1:20
#2 stroke or IM @ 1:40
#3 fast kick @ 3:00
easy 100
4 x (3 x 50's) as follows:
#1 free @ :40
#2 stroke @ :50
#3 fast kick @ 1:30
warm down
10 minute choice warm-up
LCM
Swim 4 x 200's @ R:20
- odds free/evens stroke or IM
Kick 50, 100, 200, 100, 50 @ R:20
Pull 4 x 300's @ 4:30
#1 w/paddles, snorkel & buoy
#2 "lose" one piece of gear
#3 lose another piece of gear
#4 add fins
easy 100
4 x (3 x 100's) as follows:
#1 free @ 1:20
#2 stroke or IM @ 1:40
#3 fast kick @ 3:00
easy 100
4 x (3 x 50's) as follows:
#1 free @ :40
#2 stroke @ :50
#3 fast kick @ 1:30
warm down
