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)
Monday at MAC
LCM
A little "Christmas Eve-Morning Cheer" to send everyone home with! Great having some of the college kids visiting as well as some masters buddies from Scottsdale "slumming" down south!
10 minute choice warm-up.
3 x 400's swim @ 6:00 (desc. 1-3)
4 x 100's swim @ 2:00 (Build each, IM order-1 of each stroke)
8 x 50's kick @ 1:05 (2 of each stroke)
1:00 break
1 x 200 swim/fast for time
4 x 100's swim @ 1:20 (desc. 1-4)
8 x 50's swim/build @ 1:00 (2x through IM order)
1:00 break
1 x 200 kick/fast for time
8 x 50's pull @ :45
1:00 break
1 x 200 pull/fast for time
1 x 200 choice warm down
Monday at MAC
LCM
A little "Christmas Eve-Morning Cheer" to send everyone home with! Great having some of the college kids visiting as well as some masters buddies from Scottsdale "slumming" down south!
10 minute choice warm-up.
3 x 400's swim @ 6:00 (desc. 1-3)
4 x 100's swim @ 2:00 (Build each, IM order-1 of each stroke)
8 x 50's kick @ 1:05 (2 of each stroke)
1:00 break
1 x 200 swim/fast for time
4 x 100's swim @ 1:20 (desc. 1-4)
8 x 50's swim/build @ 1:00 (2x through IM order)
1:00 break
1 x 200 kick/fast for time
8 x 50's pull @ :45
1:00 break
1 x 200 pull/fast for time
1 x 200 choice warm down
