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)
Tuesaday at MAC
SCY
15 minute choice warm-up
8 x 75's @ 1:30
- 25 drill/25 kick/25 swim-build to 90%
300 swim or pull w/snorkel
4 x 50's @ 2:00 fast kick
8 x 25's @ 1:00
- all out/no breath to 15m/easy to wall
300 swim or pull w/snorkel
4 x 50's fast from a dive @ 2:00
8 x 25's @ 1:00 fast kick
Tuesaday at MAC
SCY
15 minute choice warm-up
8 x 75's @ 1:30
- 25 drill/25 kick/25 swim-build to 90%
300 swim or pull w/snorkel
4 x 50's @ 2:00 fast kick
8 x 25's @ 1:00
- all out/no breath to 15m/easy to wall
300 swim or pull w/snorkel
4 x 50's fast from a dive @ 2:00
8 x 25's @ 1:00 fast kick
