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
6 x 75's @ 1:20 = 25 scull/50 swim
100 kick
1 x 500 broken (5 seconds at each 50)
100 kick
6 x 75's @ 1:15 "IM switch
1 x 100 kick
1 x 500 broken = 50 fast (200 race pace) R:05, 4 x 100's smooth/low stroke count R:05 between each, 50 fast (200 race pace)
1 x 100 kick
6 x 75's @ 1:00
1 x 100 kick
1 x 500 fast - OK with fins and/or paddles
Wednesday at MAC
SCY
15 Minute choice warm-up
6 x 75's @ 1:20 = 25 scull/50 swim
100 kick
1 x 500 broken (5 seconds at each 50)
100 kick
6 x 75's @ 1:15 "IM switch
1 x 100 kick
1 x 500 broken = 50 fast (200 race pace) R:05, 4 x 100's smooth/low stroke count R:05 between each, 50 fast (200 race pace)
1 x 100 kick
6 x 75's @ 1:00
1 x 100 kick
1 x 500 fast - OK with fins and/or paddles
