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
10 minute choice warm-up
4 x (3 x 50's swim/choice = 1 @ :50, 1 @ :40, 1 @ :30)
3 x 100's (1:20, 1:10, 1:00)
1 x 50 kick @ 2:00
6 x 100's (2 @ 1:20, 2 @ 1:10, 2 @ 1:00)
1 x 50 kick @ 2:00
3 x 100's (1:15, 1:10, 1:05)
1 x 50 kick @ 2:00
Main set "D" group option:
8 x (1 x 100 @ 1:10 + 1 x 50 @ :40)
Main set "Sprint" group option:
8 x (1 x 50 at 2nd 50 of 100 race pace @ :30 + 1 x 100 choice @ 2:00)
Wednesday at MAC
SCY
10 minute choice warm-up
4 x (3 x 50's swim/choice = 1 @ :50, 1 @ :40, 1 @ :30)
3 x 100's (1:20, 1:10, 1:00)
1 x 50 kick @ 2:00
6 x 100's (2 @ 1:20, 2 @ 1:10, 2 @ 1:00)
1 x 50 kick @ 2:00
3 x 100's (1:15, 1:10, 1:05)
1 x 50 kick @ 2:00
Main set "D" group option:
8 x (1 x 100 @ 1:10 + 1 x 50 @ :40)
Main set "Sprint" group option:
8 x (1 x 50 at 2nd 50 of 100 race pace @ :30 + 1 x 100 choice @ 2:00)
