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
4 x 75's @ R:20
- 25 scull, 25 drill, 25 swim/build to 90% effort
4 x (5 x 100's best average on 2:00)
- 2:00 rest between rounds
5 x 50's @ 1:00 best average kick w/fins
Wednesday at MAC
SCY
15 Minute choice warm-up
4 x 75's @ R:20
- 25 scull, 25 drill, 25 swim/build to 90% effort
4 x (5 x 100's best average on 2:00)
- 2:00 rest between rounds
5 x 50's @ 1:00 best average kick w/fins
