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)
Tuesday at MAC
LCM
15 minute choice warm-up
4 x 100's @ 2:00 (25 drill/25 kick/50 build)
4 x variables @ :35 (easy-fast, fast-easy, all easy, all fast)
Main
10 x 50's @ 3:00 fast from a dive
* Distance option was to rest :10 after each 50 and swim a 100 choice of stroke/smooth
Tuesday at MAC
LCM
15 minute choice warm-up
4 x 100's @ 2:00 (25 drill/25 kick/50 build)
4 x variables @ :35 (easy-fast, fast-easy, all easy, all fast)
Main
10 x 50's @ 3:00 fast from a dive
* Distance option was to rest :10 after each 50 and swim a 100 choice of stroke/smooth
