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 (3 x 50's @ 1:10)
- 25 drill/25 build to 90%
- Option "A" do blocks in reverse IM order
Main
5 x 400's @ 8:00
- Sprint Group = 100 fast from a dive R:10/300 recovery
- Distance Group = #1 = 100 fast R:15/300 recovery, #2 = 200 fast broken :15 at the 100/200 recovery, # 3 = 300 fast broken :15 at each 100/100 recovery, #4 = 400 fast broken :15 at each 100, #5 = 400 fast w/fins (IMer's build a 400IM)
Tuesday at MAC
LCM
15 minute choice warm-up
4 x (3 x 50's @ 1:10)
- 25 drill/25 build to 90%
- Option "A" do blocks in reverse IM order
Main
5 x 400's @ 8:00
- Sprint Group = 100 fast from a dive R:10/300 recovery
- Distance Group = #1 = 100 fast R:15/300 recovery, #2 = 200 fast broken :15 at the 100/200 recovery, # 3 = 300 fast broken :15 at each 100/100 recovery, #4 = 400 fast broken :15 at each 100, #5 = 400 fast w/fins (IMer's build a 400IM)
