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)
Saturday at MAC
10 minute choice warm-up
3 x 400's @ 5:20 (2 long and smooth, #3 negative split)
3 x 200's fly @ 3:15
3 x 400's @ 5:00 (1 long and smooth, #2 & 3 descend 1-2)
3 x 200's back @ 3:15
3 x 400's @ 4:40 (descend 1-3)
3 x 200's *** @ 3:30
10 x 50's @ :40
Saturday at MAC
10 minute choice warm-up
3 x 400's @ 5:20 (2 long and smooth, #3 negative split)
3 x 200's fly @ 3:15
3 x 400's @ 5:00 (1 long and smooth, #2 & 3 descend 1-2)
3 x 200's back @ 3:15
3 x 400's @ 4:40 (descend 1-3)
3 x 200's *** @ 3:30
10 x 50's @ :40
