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
4 x (3 x 50's "Cycle 3" @ 1:00)
* Cycle 3 = #1 DPS, #2 "rev" w/ fists, #3 perfect blend of dps x stroke rate
2 x (4 x 25's variable kick @ :40)
Main 4 x the following (option = IM order for 100's @ 50's)
1 x 100 fast @ 1:00
1 x 50 fast kick @ 1:30
1 x 200 swim or pull recovery @ 4:00
Tuesday at MAC
SCY
15 minute choice warm-up
4 x (3 x 50's "Cycle 3" @ 1:00)
* Cycle 3 = #1 DPS, #2 "rev" w/ fists, #3 perfect blend of dps x stroke rate
2 x (4 x 25's variable kick @ :40)
Main 4 x the following (option = IM order for 100's @ 50's)
1 x 100 fast @ 1:00
1 x 50 fast kick @ 1:30
1 x 200 swim or pull recovery @ 4:00
