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
LCM
Welcome Kurt Dickson "slumming" over on the East side!!
15 minute choice warm-up
12 x 50's-4 rounds of the following:
1 @ 1:00 (kick)
1 @ :50 (stroke)
1 @ :40 (free)
6 x 100's-2 rounds of the following:
1 @ 2:00 (kick)
1 @ 1:40 (stroke)
1 @ 1:20 (free)
Main
50 kick @ 1:30
1 x 100 (at 400 race pace) from a dive
easy 50
50 kick @ 1:30
1 x 200 Fast broken :20 at the 100 (400 pace)
easy 50
50 kick @ 1:30
1 x 300 Fast broken :15 at the 100 (400 pace)
easy 50
50 kick @ 1:30
1 x 400 Fast broken :10 at the 100 (400 pace)
easy 50
Match Races = 1 x 100 Fast choice of stroke, mano on mano or 3 at a time
Friday at MAC
LCM
Welcome Kurt Dickson "slumming" over on the East side!!
15 minute choice warm-up
12 x 50's-4 rounds of the following:
1 @ 1:00 (kick)
1 @ :50 (stroke)
1 @ :40 (free)
6 x 100's-2 rounds of the following:
1 @ 2:00 (kick)
1 @ 1:40 (stroke)
1 @ 1:20 (free)
Main
50 kick @ 1:30
1 x 100 (at 400 race pace) from a dive
easy 50
50 kick @ 1:30
1 x 200 Fast broken :20 at the 100 (400 pace)
easy 50
50 kick @ 1:30
1 x 300 Fast broken :15 at the 100 (400 pace)
easy 50
50 kick @ 1:30
1 x 400 Fast broken :10 at the 100 (400 pace)
easy 50
Match Races = 1 x 100 Fast choice of stroke, mano on mano or 3 at a time
