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 wam-up
SCY
3 x (4 x 50's IM order)
Rd #1 = 25 drill/25 swim @ 1:00
Rd #2 = 25 swim/25 kick @ 1:00
Rd #3 = swim @ :50
3 x (4 x 25's kick IM order @ :30)
Rd #1 = build
Rd #2 = fast to 12-15m
Rd 3 all fast
easy 200
Main #1
4 x the following:
4 x 50's @ :40 + 1 x 100 fast @ 2:00 (no break between rounds)
* Fast swims are in IM order
easy 200
Main #2
4 x the following
1 x 50 fast @ :40 + 4 x 100's (no break between rounds)
- Fast 50's are IM order
- 100's on Rd #1 = 1:30, Rd #2 1:25, Rd #3 1:20, Rd #4 1:15
10 minute "social kick" (fins optional)
warm down
10 minute choice wam-up
SCY
3 x (4 x 50's IM order)
Rd #1 = 25 drill/25 swim @ 1:00
Rd #2 = 25 swim/25 kick @ 1:00
Rd #3 = swim @ :50
3 x (4 x 25's kick IM order @ :30)
Rd #1 = build
Rd #2 = fast to 12-15m
Rd 3 all fast
easy 200
Main #1
4 x the following:
4 x 50's @ :40 + 1 x 100 fast @ 2:00 (no break between rounds)
* Fast swims are in IM order
easy 200
Main #2
4 x the following
1 x 50 fast @ :40 + 4 x 100's (no break between rounds)
- Fast 50's are IM order
- 100's on Rd #1 = 1:30, Rd #2 1:25, Rd #3 1:20, Rd #4 1:15
10 minute "social kick" (fins optional)
warm down
