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 (4 x 25's @ :40 "variables")
- Option "A" reverse IM order in blocks of 4
Main
4 x (3 x 200's on my send off which was about every 6 minutes)
- Round #1 free
- Round #2 IM or stroke
- Round #3 kick
- Round #4 w/ fins and paddles
- #1 in each round = straight, #2 broken :20 at the 100, #3 broken :10 at the 50's. Goal was to descend 1-3 and #3 should be faster than race pace
Saturday at MAC
LCM
10 minute choice warm-up
4 x (4 x 25's @ :40 "variables")
- Option "A" reverse IM order in blocks of 4
Main
4 x (3 x 200's on my send off which was about every 6 minutes)
- Round #1 free
- Round #2 IM or stroke
- Round #3 kick
- Round #4 w/ fins and paddles
- #1 in each round = straight, #2 broken :20 at the 100, #3 broken :10 at the 50's. Goal was to descend 1-3 and #3 should be faster than race pace
