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)
Sunday at MAC
SCY
10 minute choice warm-up
5 x 100's @ R:30
(25 scull, 50 swim, 25 kick...vary the sculls, strokes and kicks each 100)
10 x 50's @ 1:00 (25drill/25 swim)
Main #1
4 x (3 x 100's pull @ 1:30 + 1 x 50 backstroke pull @ 1:00)
Rd#2 100's @ 1:25 and 50 is *** pull
Rd#3 100's @ 1:20 and 50 is backstroke pull
Rd#4 100's @ 1:15 and 50 is *** pull
Main #2
4 x (3 x 50's kick @ 1:00 + 2 x 25's kick underwater @:40)
Rd#1 50's fly
Rd#2 50's back
Rd#3 50's ***
Rd#4 50's free
Main #3
4 x (3 x 25's swim @ :30 + 1 x 50 kick @ 1:15)
Rd#1 fly
Rd#2 back
Rd#3 ***
Rd#4 free
Sunday at MAC
SCY
10 minute choice warm-up
5 x 100's @ R:30
(25 scull, 50 swim, 25 kick...vary the sculls, strokes and kicks each 100)
10 x 50's @ 1:00 (25drill/25 swim)
Main #1
4 x (3 x 100's pull @ 1:30 + 1 x 50 backstroke pull @ 1:00)
Rd#2 100's @ 1:25 and 50 is *** pull
Rd#3 100's @ 1:20 and 50 is backstroke pull
Rd#4 100's @ 1:15 and 50 is *** pull
Main #2
4 x (3 x 50's kick @ 1:00 + 2 x 25's kick underwater @:40)
Rd#1 50's fly
Rd#2 50's back
Rd#3 50's ***
Rd#4 50's free
Main #3
4 x (3 x 25's swim @ :30 + 1 x 50 kick @ 1:15)
Rd#1 fly
Rd#2 back
Rd#3 ***
Rd#4 free
