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
4 x the following
1 x 75 @ 1:30 (breath 3, 2, 1 by 25's)
1 x 50 @ 1:00 kick
1 x 25 @ :30 build (swim/non-free)
Main #1
4 x 100's @ 1:30 (option = IM order)
1 x 100 @ 1:10
3 x 100's @ 1:25 (option = IM order)
1 x 100 @ 1:10
2 x 100's @ 1:20 (option = stroke or IM)
1 x 100 @ 1:10
1 x 100 @ 1:15 (option = stroke or IM)
1 x 100 @ 1:10
easy 50
Main #2
repeat above w/fins @ paddles...take 5 seconds off all intervals
Wednesday at MAC
SCY
15 minute choice warm-up
4 x the following
1 x 75 @ 1:30 (breath 3, 2, 1 by 25's)
1 x 50 @ 1:00 kick
1 x 25 @ :30 build (swim/non-free)
Main #1
4 x 100's @ 1:30 (option = IM order)
1 x 100 @ 1:10
3 x 100's @ 1:25 (option = IM order)
1 x 100 @ 1:10
2 x 100's @ 1:20 (option = stroke or IM)
1 x 100 @ 1:10
1 x 100 @ 1:15 (option = stroke or IM)
1 x 100 @ 1:10
easy 50
Main #2
repeat above w/fins @ paddles...take 5 seconds off all intervals
