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
3 x (3 x 50's @ 1:00 "cycle 3")
#1 = DPS
#2 = "Rev" w/fists
#3 = find "middle ground" in SR + DPS and fast
3 x "variables" kick @ :40
* 1 "vriable" = 4 x 25's (#1 easy to fast, #2 fast to easy, #3 all easy, #4 all fast)
easy 100
5 x 100's best average from the blocks @ 4:00
500 pull w/snorkel
15 minute choice warm-up
SCY
3 x (3 x 50's @ 1:00 "cycle 3")
#1 = DPS
#2 = "Rev" w/fists
#3 = find "middle ground" in SR + DPS and fast
3 x "variables" kick @ :40
* 1 "vriable" = 4 x 25's (#1 easy to fast, #2 fast to easy, #3 all easy, #4 all fast)
easy 100
5 x 100's best average from the blocks @ 4:00
500 pull w/snorkel
