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)
Friday at MAC
SCY
A bit of a change for my group as this is usually a sprint day...Laura ran the spring group and my swimmers went a bit harder!
10 minute choice warm-up
8 x 100's @ 1:30 descend 1-4, 5-8
* Stroke option was to alternate 1 IM, 1 free
kick an easy 100
3 x (4 x 200's descend 1-4)
Rd#1 @ 2:45 (IM for stroke specialists)
R:30
Rd#2 @ 2:30 (Back, fly or 100 of each for stroke specialists)
R:30
Rd #3 @ 2:20 free
easy 100
Bonus = #13 200 choice for time from the blocks
Kick 3 x (4 x 50's IM order @ 1:00)
Pull 1 x 500 w/snorkel
Friday at MAC
SCY
A bit of a change for my group as this is usually a sprint day...Laura ran the spring group and my swimmers went a bit harder!
10 minute choice warm-up
8 x 100's @ 1:30 descend 1-4, 5-8
* Stroke option was to alternate 1 IM, 1 free
kick an easy 100
3 x (4 x 200's descend 1-4)
Rd#1 @ 2:45 (IM for stroke specialists)
R:30
Rd#2 @ 2:30 (Back, fly or 100 of each for stroke specialists)
R:30
Rd #3 @ 2:20 free
easy 100
Bonus = #13 200 choice for time from the blocks
Kick 3 x (4 x 50's IM order @ 1:00)
Pull 1 x 500 w/snorkel
