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)
Monday at MAC
Welcome David Barra, Clare and Janet who joined us after 3 OW swims in 3 days totaling 27+ miles!!
LCM
15 minute choice warm-up
8 x 50's @ :15 RI
- 25 drill/25 swim
1 x 100 kick
4 x 100's IM @ 2:00
1 x 100 kick R:15
1 x 400 pull
4 x 200's @ 3:00
1 x 100 kick R:15
1 x 400IM swim
Monday at MAC
Welcome David Barra, Clare and Janet who joined us after 3 OW swims in 3 days totaling 27+ miles!!
LCM
15 minute choice warm-up
8 x 50's @ :15 RI
- 25 drill/25 swim
1 x 100 kick
4 x 100's IM @ 2:00
1 x 100 kick R:15
1 x 400 pull
4 x 200's @ 3:00
1 x 100 kick R:15
1 x 400IM swim
