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)
Friday at MAC
LCM
15 minute choice warm-up
For those who opted out of the T-60!!
4 rounds of variable 50's @ 1:15
- 4 sets of 4 = easy-fast, fast-easy, all easy, all fast. Option "A" go in reverse IM order
400 pull w/snorkel
Kick
8 x 50's @ 1:10
6 x 50's @ :50
4 x 50's @ 1:10
2 x 50's @ :50
100 fast from a dive
400 pull w/snorkel
Friday at MAC
LCM
15 minute choice warm-up
For those who opted out of the T-60!!
4 rounds of variable 50's @ 1:15
- 4 sets of 4 = easy-fast, fast-easy, all easy, all fast. Option "A" go in reverse IM order
400 pull w/snorkel
Kick
8 x 50's @ 1:10
6 x 50's @ :50
4 x 50's @ 1:10
2 x 50's @ :50
100 fast from a dive
400 pull w/snorkel
