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
SCY
15 minute choice warm-up
5 x 50's @ :50 (non-free)
1 x 500 @ 6:30
4 x 50's @ :45 (non-free)
1 x 500 @ 6:30
3 x 50's @ :40 (25 stroke/25 free)
1 x 500 @ 6:30
2 x 50's @ :35
1 x 500 @ 6:30 (OK to add paddles)
1 x 50 @ :30 (OK to add fins)
1 x 500 (OK fins and paddles)
* No breaks
** Descend the 500's 1-5
6 x the following w/fins
1 x 50 kick choice @ 1:00
1 x 25 power kick @ 1:00
Wednesday at MAC
SCY
15 minute choice warm-up
5 x 50's @ :50 (non-free)
1 x 500 @ 6:30
4 x 50's @ :45 (non-free)
1 x 500 @ 6:30
3 x 50's @ :40 (25 stroke/25 free)
1 x 500 @ 6:30
2 x 50's @ :35
1 x 500 @ 6:30 (OK to add paddles)
1 x 50 @ :30 (OK to add fins)
1 x 500 (OK fins and paddles)
* No breaks
** Descend the 500's 1-5
6 x the following w/fins
1 x 50 kick choice @ 1:00
1 x 25 power kick @ 1:00
