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
10 minute choice warm-up
2x the folllowing:
1 x 400IM/stroke @ 6:00
1 x 100 free @ 1:15
1 x 200IM/stroke @ 3:00
1 x 200 free @ 2:30
1 x 100IM/stroke @ 1:30
1 x 500 free
R:1:00 repeat
* First round descend the IM's/stroke to 200 race pace on the last 100 and ascend the free starting at 200 race pace. Round #2 reverse.
easy 100
4 x (3 x 100's pull) done in cycles of
#1 @ 1:15
#2 @ 1:10
#3 @ 1:05
easy 50
4 x (3 x 50's kick) done in cycles of
#1 @ 1:10
#2 @ 1:00
#3 @ :50
easy 50
12 x 25's underwater @ :40
Wednesday at MAC
10 minute choice warm-up
2x the folllowing:
1 x 400IM/stroke @ 6:00
1 x 100 free @ 1:15
1 x 200IM/stroke @ 3:00
1 x 200 free @ 2:30
1 x 100IM/stroke @ 1:30
1 x 500 free
R:1:00 repeat
* First round descend the IM's/stroke to 200 race pace on the last 100 and ascend the free starting at 200 race pace. Round #2 reverse.
easy 100
4 x (3 x 100's pull) done in cycles of
#1 @ 1:15
#2 @ 1:10
#3 @ 1:05
easy 50
4 x (3 x 50's kick) done in cycles of
#1 @ 1:10
#2 @ 1:00
#3 @ :50
easy 50
12 x 25's underwater @ :40
