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 (descend 1-5)
R:30
1000 negative split (options for fins, paddles, etc. Also,1st 25 of each 100 non-free option)
R1:00
4 x 100's @ 1:15 (descend 1-4)
R:30
800 negative split (options for fins, paddles, etc. Also,1st 25 of each 100 non-free option)
R1:00
3 x 100's @ 1:10
R:30
600 - build each 100 (options = continuous 100IM's, kick w/fins)
R1:00
2 x 100's @ 1:05
400 fast
R1:00
1 x 100 (sub 1:00 pace)
R1:00
200 fast - choice of swim any stoke or IM, swim w/paddles & fins or kick
Wednesday at MAC
SCY
15 minute choice warm-up
5 x 100's @ 1:20 (descend 1-5)
R:30
1000 negative split (options for fins, paddles, etc. Also,1st 25 of each 100 non-free option)
R1:00
4 x 100's @ 1:15 (descend 1-4)
R:30
800 negative split (options for fins, paddles, etc. Also,1st 25 of each 100 non-free option)
R1:00
3 x 100's @ 1:10
R:30
600 - build each 100 (options = continuous 100IM's, kick w/fins)
R1:00
2 x 100's @ 1:05
400 fast
R1:00
1 x 100 (sub 1:00 pace)
R1:00
200 fast - choice of swim any stoke or IM, swim w/paddles & fins or kick
