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
Welcome to long Course!
15 minute choice warm-up
4 x (3 x 50's @ 1:00 descend 1-3 in blocks by stroke)
1 x 50 easy
1 x 100 "speed play" 25 easy/25 fast/25 easy/25 fast
1 x 150 easy kick
10 x 50's @ 1:00
- 25 drill/25 swim
1 x 50 easy
1 x 100 "speed play" 25 fast/25 easy/25 fast/25 easy
1 x 150 easy kick
8 x 50's
- Odds stroke/build @ 1:00
- Evens free/build @ :50
1 x 100 easy
1 x 100 "speed play" 50 easy/50 fast
1 x 100 easy kick
6 x 50's @ 1:00 choice
- descend 1-3, 4-6
1 x 100 easy
1 x 100 fast/choice
1 x 100 easy kick
1 x 50 easy
Tuesday at MAC
Welcome to long Course!
15 minute choice warm-up
4 x (3 x 50's @ 1:00 descend 1-3 in blocks by stroke)
1 x 50 easy
1 x 100 "speed play" 25 easy/25 fast/25 easy/25 fast
1 x 150 easy kick
10 x 50's @ 1:00
- 25 drill/25 swim
1 x 50 easy
1 x 100 "speed play" 25 fast/25 easy/25 fast/25 easy
1 x 150 easy kick
8 x 50's
- Odds stroke/build @ 1:00
- Evens free/build @ :50
1 x 100 easy
1 x 100 "speed play" 50 easy/50 fast
1 x 100 easy kick
6 x 50's @ 1:00 choice
- descend 1-3, 4-6
1 x 100 easy
1 x 100 fast/choice
1 x 100 easy kick
1 x 50 easy
