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
(primary "mission" on Mondays is to set up the rest of the week...mostly lower intensity aerobic work, Tuesday is our primary speed day, Wednesday is our "hardest" training, Thursday = recovery and Friday speed work again but often longer distances than Tuesday).
SCY
15 minute choice warm-up
3 x 400's @ R:60
#1 = 25 scull/75 swim
#2 = 75 swim/25 kick
#3 = 3 consecutive 100IM"s (#1 drill, #2 swim & #3 kick)
4 x 200's pull w/snorkel @ 3:00 descend 1-4 (to about mile pace)
5 x 100's @ 1:30 w/fins and paddles (descend 1-5 or about 500 pace, emphasis underwaters)
6 x 50's kick @ 1:00 descend 1-3, 4-6
8 x 25's underwater @ :50 (fins OK)
10 minute social kick
Monday at MAC
(primary "mission" on Mondays is to set up the rest of the week...mostly lower intensity aerobic work, Tuesday is our primary speed day, Wednesday is our "hardest" training, Thursday = recovery and Friday speed work again but often longer distances than Tuesday).
SCY
15 minute choice warm-up
3 x 400's @ R:60
#1 = 25 scull/75 swim
#2 = 75 swim/25 kick
#3 = 3 consecutive 100IM"s (#1 drill, #2 swim & #3 kick)
4 x 200's pull w/snorkel @ 3:00 descend 1-4 (to about mile pace)
5 x 100's @ 1:30 w/fins and paddles (descend 1-5 or about 500 pace, emphasis underwaters)
6 x 50's kick @ 1:00 descend 1-3, 4-6
8 x 25's underwater @ :50 (fins OK)
10 minute social kick
