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)
Saturday at MAC
LCM
10 minute choice warm-up
4 x 50's fast kick/choice @ 1:30
1 x 400IM smooth @ 6:30
4 x 200's swim or pulll @ 3:00
R:30
4 x 50's fast fly kick on back @ 1:30
1 x 300 backstroke @ 5:00
4 x 150's swim or pull @ 2:15
R:10
4 x 50's fast kick w/board @ 1:30
1 x 200 *** @ 4:00
4 x 100's swim or pull @ 1:20
R:30
4 x 50's fast kick w/monofin @ 1:30
1 x 100 fly @ 1:45
4 x 50's swim or pull @ :40
Saturday at MAC
LCM
10 minute choice warm-up
4 x 50's fast kick/choice @ 1:30
1 x 400IM smooth @ 6:30
4 x 200's swim or pulll @ 3:00
R:30
4 x 50's fast fly kick on back @ 1:30
1 x 300 backstroke @ 5:00
4 x 150's swim or pull @ 2:15
R:10
4 x 50's fast kick w/board @ 1:30
1 x 200 *** @ 4:00
4 x 100's swim or pull @ 1:20
R:30
4 x 50's fast kick w/monofin @ 1:30
1 x 100 fly @ 1:45
4 x 50's swim or pull @ :40
