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
4 x 100's @ R:15
25 kick/50 catch up free drill/25 build swim (choice of stroke)
4 x 75's @ R:15
25 breaststroke pull w/flutter kick/25 swim free 2 breathes or less/25 fly kick on back
4 x 50's @ R:15 IM order
- 25 drill/25 swim-build
4 x 25's easy/choice @ R:15
Main
20 x 50's @ 2:00 "best average"
- IM Option = 5 per stroke/IM order
- "long sprinter" option = 50 easy after each fast swim so 40 total)
Tuesday at MAC
SCY
15 minute choice warm-up
4 x 100's @ R:15
25 kick/50 catch up free drill/25 build swim (choice of stroke)
4 x 75's @ R:15
25 breaststroke pull w/flutter kick/25 swim free 2 breathes or less/25 fly kick on back
4 x 50's @ R:15 IM order
- 25 drill/25 swim-build
4 x 25's easy/choice @ R:15
Main
20 x 50's @ 2:00 "best average"
- IM Option = 5 per stroke/IM order
- "long sprinter" option = 50 easy after each fast swim so 40 total)
