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)
Monday at MAC
10 minute choice warm-up
4 x 300's @ 4:30
#1 dial in stroke count (focus on all 4 is DPS)
#2 build by 100's (to 1650 race pace)
#3 ascend by 100's starting at same pace as last 100 on #3
#4 hold 1650 race pace for 300
8 x 50's kick @ 1:00
Repeat pattern of the 4 x 300's but change interval to 4:00, use fins/paddles/snorkels and work off 1000 race pace
4 x 100's kick w/fins @ 2:00 build
4 x 100's @ 1:30 IM order
4 x 50's kick @ 1:00 IM order
4 x 50's @ :45 IM order
8 x 25's underwater w/fins @ :40
Monday at MAC
10 minute choice warm-up
4 x 300's @ 4:30
#1 dial in stroke count (focus on all 4 is DPS)
#2 build by 100's (to 1650 race pace)
#3 ascend by 100's starting at same pace as last 100 on #3
#4 hold 1650 race pace for 300
8 x 50's kick @ 1:00
Repeat pattern of the 4 x 300's but change interval to 4:00, use fins/paddles/snorkels and work off 1000 race pace
4 x 100's kick w/fins @ 2:00 build
4 x 100's @ 1:30 IM order
4 x 50's kick @ 1:00 IM order
4 x 50's @ :45 IM order
8 x 25's underwater w/fins @ :40
