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)
Tuesday at MAC
SCY
15 minute choice warm-up
"D" group
4 x 100's @ 1:30 descend 1-4
100 easy kick
4 x 75's @ 1:30 = 50 free build/25 fast stroke
100 easy kick
8 x 50's @ :40
100 easy kick
2 x (4 x 25's @ :30 variables)
Fast 500 broken :10 at each 100
200 easy
2 x 200's fast (3:00 rest in between)
#1 broken :10 at the 50, :10 at the 150
#2 broken :10 at each 50
easy 200
Fast 100
Sprint Group
2 x (4 x 50's build)
Rd#1 free @ 1:00, Rd#2 choice @ 1:10
easy 100 kick
2 x (4 x 25's variables) @ :40
RD#1 free, Rd#2 choice
easy 100 kick
1 x 200 broken :15 at the 50 & :15 at the 150
easy 200
2 x 100's broken (#1 free, #2 stroke)
#1 R:15 at the 25, :15 @ the 75
#2 R:10 at each 25
easy 200
2 x 50's fast @ 5:00
Tuesday at MAC
SCY
15 minute choice warm-up
"D" group
4 x 100's @ 1:30 descend 1-4
100 easy kick
4 x 75's @ 1:30 = 50 free build/25 fast stroke
100 easy kick
8 x 50's @ :40
100 easy kick
2 x (4 x 25's @ :30 variables)
Fast 500 broken :10 at each 100
200 easy
2 x 200's fast (3:00 rest in between)
#1 broken :10 at the 50, :10 at the 150
#2 broken :10 at each 50
easy 200
Fast 100
Sprint Group
2 x (4 x 50's build)
Rd#1 free @ 1:00, Rd#2 choice @ 1:10
easy 100 kick
2 x (4 x 25's variables) @ :40
RD#1 free, Rd#2 choice
easy 100 kick
1 x 200 broken :15 at the 50 & :15 at the 150
easy 200
2 x 100's broken (#1 free, #2 stroke)
#1 R:15 at the 25, :15 @ the 75
#2 R:10 at each 25
easy 200
2 x 50's fast @ 5:00
