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 variables @ :30
easy 100 kick
4x the following (IM'ers go IM order by round on the 100's)
50 cruise @ :50 2-3 breaths per link
100 kick/build @ 2:00
50 cruise @ :50 2-3 breaths per length
100 fast swim @ 2:00
easy 100
4x the following (IM'ers go IM order by round on the kick/fast 50's)
50 cruise @ 1:00 2-3 breaths per link
50 kick/build @ 1:00
50 cruise @ 1:00 2-3 breaths per length
50 fast swim @ 1:30
swim/kick or pull (or combination of any of those 3) a 500 warm-down
15 minute choice warm-up
SCY
3 x variables @ :30
easy 100 kick
4x the following (IM'ers go IM order by round on the 100's)
50 cruise @ :50 2-3 breaths per link
100 kick/build @ 2:00
50 cruise @ :50 2-3 breaths per length
100 fast swim @ 2:00
easy 100
4x the following (IM'ers go IM order by round on the kick/fast 50's)
50 cruise @ 1:00 2-3 breaths per link
50 kick/build @ 1:00
50 cruise @ 1:00 2-3 breaths per length
50 fast swim @ 1:30
swim/kick or pull (or combination of any of those 3) a 500 warm-down
