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
"D" group
5 x 800's
- odds = freestyle @ 11:00 descend 1-3 (last one with fins and paddles)
- evens = IM @ 12:00 ("rolling" 100, 200 or 400IM and/or 800)
Middle "D" & Sprint groups
"Thorpe Test set" (done ever 4-6 weeks)
16 x 50's @ :50 every 4th @ 200 race pace
12 x 50's @ 1:00 every 3rd @ 200 race pace
8 x 50's @ 1:10 every other @ 200 race pace
4 x 50's @ 1:20 all @ 200 race pace
- stroke/IM option is to swim all the recovery swims free and only the "fast" swims stroke.
Wednesday at MAC
SCY
15 minute choice warm-up
"D" group
5 x 800's
- odds = freestyle @ 11:00 descend 1-3 (last one with fins and paddles)
- evens = IM @ 12:00 ("rolling" 100, 200 or 400IM and/or 800)
Middle "D" & Sprint groups
"Thorpe Test set" (done ever 4-6 weeks)
16 x 50's @ :50 every 4th @ 200 race pace
12 x 50's @ 1:00 every 3rd @ 200 race pace
8 x 50's @ 1:10 every other @ 200 race pace
4 x 50's @ 1:20 all @ 200 race pace
- stroke/IM option is to swim all the recovery swims free and only the "fast" swims stroke.
