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)
Friday at MAC
SCY
15 minute choice warm-up
4 x 50's @ :50 descend to 200 race pace
4 x 25's underwater @ RI:30
4 x 100's @ 1:40 descend to 500 race pace
4 x 25's underwater @ RI:30
1 x FAST 150
easy 50
4 x 50's @ 1:00 stroke descend to 200 race pace
4 x 25's underwater @ RI:30
4 x 100's @ 1:50 stroke or IM descend 1-4
4 x 25's underwater @ RI:30
1 x FAST 100 stroke or IM
easy 50
4 x 50's @ 1:10 kick w/fins descend 1-4
4 x 25's underwater w/fins @ RI:30
4 x 75's @ kick or swim @ 1:30 descend 1-4
4 x 25's underwater w/fins @ RI:30
1 x FAST 50 choice w/fins
Friday at MAC
SCY
15 minute choice warm-up
4 x 50's @ :50 descend to 200 race pace
4 x 25's underwater @ RI:30
4 x 100's @ 1:40 descend to 500 race pace
4 x 25's underwater @ RI:30
1 x FAST 150
easy 50
4 x 50's @ 1:00 stroke descend to 200 race pace
4 x 25's underwater @ RI:30
4 x 100's @ 1:50 stroke or IM descend 1-4
4 x 25's underwater @ RI:30
1 x FAST 100 stroke or IM
easy 50
4 x 50's @ 1:10 kick w/fins descend 1-4
4 x 25's underwater w/fins @ RI:30
4 x 75's @ kick or swim @ 1:30 descend 1-4
4 x 25's underwater w/fins @ RI:30
1 x FAST 50 choice w/fins
