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 100's @ 1:20
1 x 300 easy
R1:00
4 x 100's @ 1:15
1 x 200 easy
R1:00
3 x 100's @ 1:10
R1:00
2 x 100's @ 1:05
R1:00
1 x 100 @ 1:00
easy 100 kick
Main #2 = if all 100's made by everyone in lane add 5 seconds to interval, if missed at say the 1:10 add 5 seconds so base now becomes 1:15
10 x 100's @ 1:05, 1:10, 1:15....
easy 100
Main #3
500 w/fins and paddles fast broken 5 seconds at each 100
Wednesday at MAC
SCY
15 minute choice warm-up
5 x 100's @ 1:20
1 x 300 easy
R1:00
4 x 100's @ 1:15
1 x 200 easy
R1:00
3 x 100's @ 1:10
R1:00
2 x 100's @ 1:05
R1:00
1 x 100 @ 1:00
easy 100 kick
Main #2 = if all 100's made by everyone in lane add 5 seconds to interval, if missed at say the 1:10 add 5 seconds so base now becomes 1:15
10 x 100's @ 1:05, 1:10, 1:15....
easy 100
Main #3
500 w/fins and paddles fast broken 5 seconds at each 100
