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!... Trust me when I tell you that you don't want to arrive and use that 12 x 200 set for warmup!
Thanks, Paul, it was a good one. Loved the smack down by the 16 year old on the 200 from the blocks ... makes an old guy feel great :(
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!... Trust me when I tell you that you don't want to arrive and use that 12 x 200 set for warmup!
Thanks, Paul, it was a good one. Loved the smack down by the 16 year old on the 200 from the blocks ... makes an old guy feel great :(
