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-uo
IM progression-all drill on :30
1 x 25 fly
2 x 25 back
3 x 25 ***
4 x 25 free
IM progression swim @ :50
1 x 50 fly build
2 x 50's back build
3 x 50's *** descend 1-3
4 x 50's free descend 1-4
IM progression kick @ :30
1 x 25 fly
2 x 25 back
3 x 25 ***
4 x 25 free
1 x 100 build to 80-85% @ 1:20
1 x 400IM @ 6:00 (focus on turns, build last 25 of each 100)
2 x 100's build to @ 1:20
1 x 200 @ 2:40
4 x 100's IM order @ 1:30 (focus on turns, build last 25 of each 100)
3 x 100's build to @ 1:20
1 x 300 @ 4:00
2 x 200IM's @ 2:45 (focus on turns, build second 25 of each 50)
4 x 100's build to @ 1:20
1 x 400 @ 5:40
8 x 50's @ :50 - 2 of each stroke IM order (focus on turns, build second 25 of each 50)
8 x 50's @ 1:00 kick 2 of each stroke IM order
10 minute choice warm-uo
IM progression-all drill on :30
1 x 25 fly
2 x 25 back
3 x 25 ***
4 x 25 free
IM progression swim @ :50
1 x 50 fly build
2 x 50's back build
3 x 50's *** descend 1-3
4 x 50's free descend 1-4
IM progression kick @ :30
1 x 25 fly
2 x 25 back
3 x 25 ***
4 x 25 free
1 x 100 build to 80-85% @ 1:20
1 x 400IM @ 6:00 (focus on turns, build last 25 of each 100)
2 x 100's build to @ 1:20
1 x 200 @ 2:40
4 x 100's IM order @ 1:30 (focus on turns, build last 25 of each 100)
3 x 100's build to @ 1:20
1 x 300 @ 4:00
2 x 200IM's @ 2:45 (focus on turns, build second 25 of each 50)
4 x 100's build to @ 1:20
1 x 400 @ 5:40
8 x 50's @ :50 - 2 of each stroke IM order (focus on turns, build second 25 of each 50)
8 x 50's @ 1:00 kick 2 of each stroke IM order
