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
"D" group (also had a sprint/IM group)
4 x 300's @ 4:00
1 x 100 @ 1:10
3 x 300's @ 3:50
2 x 100's @ 1:15
2 x 300's @ 3:40
3 x 100's @ 1:20
1 x 300 @ 3:30
4 x 100's @ 1:25
R:2:00 and put on fins
10 x 25's @ :15
R:30 add paddles
10 x 25's @ :20
Wednesday at MAC
SCY
15 minute choice warm-up
"D" group (also had a sprint/IM group)
4 x 300's @ 4:00
1 x 100 @ 1:10
3 x 300's @ 3:50
2 x 100's @ 1:15
2 x 300's @ 3:40
3 x 100's @ 1:20
1 x 300 @ 3:30
4 x 100's @ 1:25
R:2:00 and put on fins
10 x 25's @ :15
R:30 add paddles
10 x 25's @ :20
