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
SCY
We went a bit harder/higher yardage than we typically do...tomorrow being a very low yardage/speed day this week
15 minute choice warm-up
3 x 100's @ R:20
- 25 scull/50 free/25 back (each round try and extend the underwater part of the backstroke leg as follows: 5m/10m/15m
4 x 50's kick @ R:20
3 x 100's @ R:20
- 25 scull/50 free/25 *** (each round try and extend the underwater part of the breaststroke leg as follows: normal breakout/2-3 kicks underwater/3-5 kicks underwater
4 x 50's kick @ R:20
Main #1
4 x the following:
1 x 100 @ 1:30 (stroke or IM)
1 x 100 @ 1:20 choice
1 x 100 @ 1:10 free
4 x 50's kick @ R:20
4 x the following:
1 x 50 fly @ :50
1 x 50 back @ :50
1 x 50 *** @ :50
1 x 50 free @ :40
4 x 50's kick @ R:20
Monday at MAC
SCY
We went a bit harder/higher yardage than we typically do...tomorrow being a very low yardage/speed day this week
15 minute choice warm-up
3 x 100's @ R:20
- 25 scull/50 free/25 back (each round try and extend the underwater part of the backstroke leg as follows: 5m/10m/15m
4 x 50's kick @ R:20
3 x 100's @ R:20
- 25 scull/50 free/25 *** (each round try and extend the underwater part of the breaststroke leg as follows: normal breakout/2-3 kicks underwater/3-5 kicks underwater
4 x 50's kick @ R:20
Main #1
4 x the following:
1 x 100 @ 1:30 (stroke or IM)
1 x 100 @ 1:20 choice
1 x 100 @ 1:10 free
4 x 50's kick @ R:20
4 x the following:
1 x 50 fly @ :50
1 x 50 back @ :50
1 x 50 *** @ :50
1 x 50 free @ :40
4 x 50's kick @ R:20
