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
IM Progression warm-up (OK to "swap" blocks, fly for *** for example)
Rd #1 all drill @ :30
1 x 25 fly
2 x 25 back
3 x 25 ***
4 x 25 free
Rd. #2 kick @ :35 (OK to swap "blocks")
Rd. #3 swim @ :30 as follows OK to swap "blocks"):
1 fly fast
2 back = 1 easy/1 fast
3 *** = descend 1-3
4 free = descend 1= 4
Main #1
"Sprint" option = 6 x 100's best average @ 5:00 from a dive
"Middle-D/Distance" option = 6 x 100 fast from a dive R:10 + 300 strong @ 5:00
Main #2
4 x 50's fast kick @ 2:00
#1 flutter w/board (no fins)
#2 SDK on back (no fins)
#3 flutter w/board (w/fins)
$3 SDK on back (w/fins)
Tuesday at MAC
SCY
15 minute choice warm-up
IM Progression warm-up (OK to "swap" blocks, fly for *** for example)
Rd #1 all drill @ :30
1 x 25 fly
2 x 25 back
3 x 25 ***
4 x 25 free
Rd. #2 kick @ :35 (OK to swap "blocks")
Rd. #3 swim @ :30 as follows OK to swap "blocks"):
1 fly fast
2 back = 1 easy/1 fast
3 *** = descend 1-3
4 free = descend 1= 4
Main #1
"Sprint" option = 6 x 100's best average @ 5:00 from a dive
"Middle-D/Distance" option = 6 x 100 fast from a dive R:10 + 300 strong @ 5:00
Main #2
4 x 50's fast kick @ 2:00
#1 flutter w/board (no fins)
#2 SDK on back (no fins)
#3 flutter w/board (w/fins)
$3 SDK on back (w/fins)
