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
8 x 75's @ 1:15
- odds = K/D/S
- evens = Fly/Back/*** by 25
2 x through the following:
3 x (1 x 200 fast @ 2:30 + 1 x 150 recovery @ 2:30)
1 x 100 stroke or IM @ 2:00
2 x 50's all out swim w/fins
It is becoming increasingly frustrating that the workouts I steal from you are met with such great compliments from my swimmers while mine are generally lampooned.
This was a real crowd pleaser!
Tuesday at MAC
SCY
15 minute choice warm-up
8 x 75's @ 1:15
- odds = K/D/S
- evens = Fly/Back/*** by 25
2 x through the following:
3 x (1 x 200 fast @ 2:30 + 1 x 150 recovery @ 2:30)
1 x 100 stroke or IM @ 2:00
2 x 50's all out swim w/fins
It is becoming increasingly frustrating that the workouts I steal from you are met with such great compliments from my swimmers while mine are generally lampooned.
This was a real crowd pleaser!
