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)
15 minute choice warm-up
4 x (3 x 50's @ 1:10 IM) "cycle 3" IM order
(#1 - DPS, #2 "rev" w/fists, #3 find the middle grounf for DPS/SR)
8 x 50's kick build @ 1:10 (2 rounds of IM order)
4 x 50's swim @ 1:00 descend 1-4
easy 100
4 x 100's fast from a dive @ 6:00
400 pull w/snorkel warm-down
15 minute choice warm-up
4 x (3 x 50's @ 1:10 IM) "cycle 3" IM order
(#1 - DPS, #2 "rev" w/fists, #3 find the middle grounf for DPS/SR)
8 x 50's kick build @ 1:10 (2 rounds of IM order)
4 x 50's swim @ 1:00 descend 1-4
easy 100
4 x 100's fast from a dive @ 6:00
400 pull w/snorkel warm-down
