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
15 minute choice warm-up
16 x 25's kick (4 of each stroke) @ :30
8 x 50's @ 1:10 - 2 of each stroke (25 drill/25 build to about 90%)
1 x 400 (25 fast stroke/75 free with 15 SPL or less)
12 x 25's swim @ :35 (IM order/3 rounds)
6 x 50's "power kick" @ 1:10
1 x 600 (50 build stroke/50 swim free w/15SPL or less)
8 x 25's swim @ :40 no breathers (odds fly/evens free)
4 x 50's "best average" @ 1:10 w/fins and paddles
1 x 800 kick w/fins
Friday at MAC
SCY
15 minute choice warm-up
16 x 25's kick (4 of each stroke) @ :30
8 x 50's @ 1:10 - 2 of each stroke (25 drill/25 build to about 90%)
1 x 400 (25 fast stroke/75 free with 15 SPL or less)
12 x 25's swim @ :35 (IM order/3 rounds)
6 x 50's "power kick" @ 1:10
1 x 600 (50 build stroke/50 swim free w/15SPL or less)
8 x 25's swim @ :40 no breathers (odds fly/evens free)
4 x 50's "best average" @ 1:10 w/fins and paddles
1 x 800 kick w/fins
