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)
Friday at MAC
SCY
"D" group (Laura coached the sprinters)
15 minute choice warm-up
3 x 500's @ 7:00 descend 1-3
- #1 straight, #2 broken :10 at the 100, #3 broken :10 at the 50
4 x 50's kick @ 1:00
2 x 500's
#1 straight @ 7:00 (pace should be close to #2 of first round)
#2 w/paddles broken :10 at each 100 (a bit faster than #3 of first round)
4 x 50's kick @ 1:00
1 x 500 very fast w/fins & paddles (should be 10 seconds faster than PR or goal time)
R:2:00
1 x 500 fast kick w/fins
Friday at MAC
SCY
"D" group (Laura coached the sprinters)
15 minute choice warm-up
3 x 500's @ 7:00 descend 1-3
- #1 straight, #2 broken :10 at the 100, #3 broken :10 at the 50
4 x 50's kick @ 1:00
2 x 500's
#1 straight @ 7:00 (pace should be close to #2 of first round)
#2 w/paddles broken :10 at each 100 (a bit faster than #3 of first round)
4 x 50's kick @ 1:00
1 x 500 very fast w/fins & paddles (should be 10 seconds faster than PR or goal time)
R:2:00
1 x 500 fast kick w/fins
