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)
Friday at MAC
SCY
Two workouts...Laura had the sprint group
15 minute choice warm-up
10 x 50's @ :50 descend 1-5, 6-10 choice of strokes
10 x 25's @ :40 power kick
1 x 400 @ 6:00 for time (IM option)
8 x 50's @ :45 descend 1-4, 5-8 choice of strokes
8 x 25's @ :40 power kick
1 x 600 @ 7:30 negative split
6 x 50's @ :40 fast choice of strokes
6 x 25's @ :40 power kick
1 x 200 @ 3:00 for time (IM option)
4 x 50's @ :40 fast w/fins and paddles
4 x 25's @ :40 power kick w/fins
1 x 800 (100 fast w/fins and paddles, 700 long and smooth, warm-down)
* No breaks between rounds!
Friday at MAC
SCY
Two workouts...Laura had the sprint group
15 minute choice warm-up
10 x 50's @ :50 descend 1-5, 6-10 choice of strokes
10 x 25's @ :40 power kick
1 x 400 @ 6:00 for time (IM option)
8 x 50's @ :45 descend 1-4, 5-8 choice of strokes
8 x 25's @ :40 power kick
1 x 600 @ 7:30 negative split
6 x 50's @ :40 fast choice of strokes
6 x 25's @ :40 power kick
1 x 200 @ 3:00 for time (IM option)
4 x 50's @ :40 fast w/fins and paddles
4 x 25's @ :40 power kick w/fins
1 x 800 (100 fast w/fins and paddles, 700 long and smooth, warm-down)
* No breaks between rounds!
