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)
Sunday at MAC
LCM
10 minute choice warm-up
1 x 400 IM, drill-swim-kick-swim by 25s R:1:00
4 x 100 fly kick @ back (with fins) R:20
1 x 400 backstroke swim (work underwaters)
8 x 50: on :40, :45 or :50 free
1 x 300 pull w/buoy, snorkel & paddles, cruise R1:00
3 x 100 flutter kick w/board on R:20
1 x 300: *** stroke
6 x 50 on :50 non-free
1 x 200 IM drill-swim by 25s R1:00
2 x 100 kick on R:20, kick choice
1 x 200: pull w/buoy, snorkel & paddles
4 x 50's fast swim IM order from blocks @ 2:00
Sunday at MAC
LCM
10 minute choice warm-up
1 x 400 IM, drill-swim-kick-swim by 25s R:1:00
4 x 100 fly kick @ back (with fins) R:20
1 x 400 backstroke swim (work underwaters)
8 x 50: on :40, :45 or :50 free
1 x 300 pull w/buoy, snorkel & paddles, cruise R1:00
3 x 100 flutter kick w/board on R:20
1 x 300: *** stroke
6 x 50 on :50 non-free
1 x 200 IM drill-swim by 25s R1:00
2 x 100 kick on R:20, kick choice
1 x 200: pull w/buoy, snorkel & paddles
4 x 50's fast swim IM order from blocks @ 2:00
