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
4 x 25's @ :20 Freestyle (base per 25 was :20, :25 or :30)
4 x 50's @ :40 IM order
4 x 75's @ 1:00 Freestyle
4 x 100's @ 1:20 IM
1 x 1000 negative split
R:2:00
4 x 25's @ :30 Power Kick
4 x 50's @ 1:00 pull descend 1-4
4 x 75's @ 1:30 Power Kick
4 x 100's @ 2:00 pull descend 1-4
2 x 500's @ R1:00 (#1 negative split with paddles, #2 max effort w/fins and paddles)
Wednesday at MAC
SCY
15 minute choice warm-up
4 x 25's @ :20 Freestyle (base per 25 was :20, :25 or :30)
4 x 50's @ :40 IM order
4 x 75's @ 1:00 Freestyle
4 x 100's @ 1:20 IM
1 x 1000 negative split
R:2:00
4 x 25's @ :30 Power Kick
4 x 50's @ 1:00 pull descend 1-4
4 x 75's @ 1:30 Power Kick
4 x 100's @ 2:00 pull descend 1-4
2 x 500's @ R1:00 (#1 negative split with paddles, #2 max effort w/fins and paddles)
