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
LCM for my "D" group and Laura had a sprint group for SCY
15 minute choice warm-up
4 x 200's @ 3:00 descend 1-4
1 x 800 (25 non-free, 25 cruise, 50 build to race pace)
4 x 200 IM's @ 3:30 descend 1-4
1 x 800 w/fins (25 fast stroke/75 strong free)
4 x 200's @ 2:40 fast w/fins and paddles
Wednesday at MAC
LCM for my "D" group and Laura had a sprint group for SCY
15 minute choice warm-up
4 x 200's @ 3:00 descend 1-4
1 x 800 (25 non-free, 25 cruise, 50 build to race pace)
4 x 200 IM's @ 3:30 descend 1-4
1 x 800 w/fins (25 fast stroke/75 strong free)
4 x 200's @ 2:40 fast w/fins and paddles
