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)
Wednesday at MAC
(note, we have some senior kids training with us this week so swimming for 90 minutes instead of 75)
SCY
10 minute choice arm-up
10 x 50's @ :45
- Descend 1-5 & 6-10 (5 & 10 should be at 500 race pace)
1 x 500 negative split (swam at just above recovery pace)
1:00 minute rest
5 x 100's @ 1:15
- descend 1-5 (#5 at 500 race pace)
1 x 500 ascend (first 100 at 500 race pace then move into active recovery
1:00 rest
10 x 50's @ 1:00
- cruise: mix of strokes
1 x 500 for time
10 x 50's kick @ 1:00
1 x 400IM (alternate 25 drill/25 swim)
8 x 50's @ :50
- 2x through IM order/build each 50
1:00 rest
1 x 400IM for time
Wednesday at MAC
(note, we have some senior kids training with us this week so swimming for 90 minutes instead of 75)
SCY
10 minute choice arm-up
10 x 50's @ :45
- Descend 1-5 & 6-10 (5 & 10 should be at 500 race pace)
1 x 500 negative split (swam at just above recovery pace)
1:00 minute rest
5 x 100's @ 1:15
- descend 1-5 (#5 at 500 race pace)
1 x 500 ascend (first 100 at 500 race pace then move into active recovery
1:00 rest
10 x 50's @ 1:00
- cruise: mix of strokes
1 x 500 for time
10 x 50's kick @ 1:00
1 x 400IM (alternate 25 drill/25 swim)
8 x 50's @ :50
- 2x through IM order/build each 50
1:00 rest
1 x 400IM for time
