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)
Wednesday at MAC
LCM
15 minute choice warm-up
4 x the following:
1 x 100IM @ 2:00
1 x 50 kick @ 1:00
1 x 200 free @ 3:00 (descend the 200's 1-4)
15 x 100's as follows
1-5 @ 1:40 (#2 & #4 stroke or IM)
6-10 @ 1:30 (#2 & #4 stroke or IM)
11-15 @ 1:20 (#2 & #4 stroke or IM)
* No break between rounds
** Ok to use fins on last round of 5
Wednesday at MAC
LCM
15 minute choice warm-up
4 x the following:
1 x 100IM @ 2:00
1 x 50 kick @ 1:00
1 x 200 free @ 3:00 (descend the 200's 1-4)
15 x 100's as follows
1-5 @ 1:40 (#2 & #4 stroke or IM)
6-10 @ 1:30 (#2 & #4 stroke or IM)
11-15 @ 1:20 (#2 & #4 stroke or IM)
* No break between rounds
** Ok to use fins on last round of 5
