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
8 x 25's swim/build @ :30 (2 of each stroke)
R:30
4 x 300's swim/descend @ 4:00
100 easy kick
8 x 25's swim/build @ :25 (2 of each stroke)
R:30
2 x 400's swim/descend @ 5:00
100 easy kick
8 x 25's swim/build @ :20 (2 of each stroke if you can)
R:30
1 x 500 swim/fast (option = 1st 25 of each 100 stroke)
1 x 100 kick
Main = w/fins and paddles
4 x 25's @ :20 (stroke option)
2 x 50's @ :35 choice
1 x 100 fast
Wednesday at MAC
SCY
15 minute choice warm-up
8 x 25's swim/build @ :30 (2 of each stroke)
R:30
4 x 300's swim/descend @ 4:00
100 easy kick
8 x 25's swim/build @ :25 (2 of each stroke)
R:30
2 x 400's swim/descend @ 5:00
100 easy kick
8 x 25's swim/build @ :20 (2 of each stroke if you can)
R:30
1 x 500 swim/fast (option = 1st 25 of each 100 stroke)
1 x 100 kick
Main = w/fins and paddles
4 x 25's @ :20 (stroke option)
2 x 50's @ :35 choice
1 x 100 fast
