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
LCM
300IM (25 drll/25 kick/25 swim)
8 x 50's @ 1:10
- 1 thru 4 paddle on right hand, breath to left, 5-8 paddle on left hand breath to right, count strokes and try to get in the 30-35 range, descend 1-4 & 5-8.
4 x 100's @ 2:00
- paddles on both hands, normal breathing pattern, hold lowest stroke count made on 50's, descen 1-4 with #4 equal to your fastest 50 time doubled
300 kick
8 x 50's @ 1:10
- IM order, 2 of each stroke alternating drill/swim by 50
4 x 100 IM's @ 2:00
300 kick or pull
15 minute choice warm-up
LCM
300IM (25 drll/25 kick/25 swim)
8 x 50's @ 1:10
- 1 thru 4 paddle on right hand, breath to left, 5-8 paddle on left hand breath to right, count strokes and try to get in the 30-35 range, descend 1-4 & 5-8.
4 x 100's @ 2:00
- paddles on both hands, normal breathing pattern, hold lowest stroke count made on 50's, descen 1-4 with #4 equal to your fastest 50 time doubled
300 kick
8 x 50's @ 1:10
- IM order, 2 of each stroke alternating drill/swim by 50
4 x 100 IM's @ 2:00
300 kick or pull
