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
15 minute choice warm-up
4x the following (change up sculls, drills, strokes and kicks)
25 scull R:10
50 drill R:10
75 swim R:10
25 kick R:10
4x the following
1 x 50 build @ 1:00
1 x 25 no breath @ :45
1 x 25 FAST immediataly into
1 x 50 smooth/perfect stroke
R1:00 then 1 x fast 100
1 x 200 recovery swim or pull w/snorkel
Rd#1 swim fast 25 & 100
Rd#2 kick/no fins fast 25 & 100
Rd#3 swim fast 25 & 100 "no free"
Rd#4 add fins for everything, paddles OK on fast 25 & 100
Friday at MAC
SCY
15 minute choice warm-up
4x the following (change up sculls, drills, strokes and kicks)
25 scull R:10
50 drill R:10
75 swim R:10
25 kick R:10
4x the following
1 x 50 build @ 1:00
1 x 25 no breath @ :45
1 x 25 FAST immediataly into
1 x 50 smooth/perfect stroke
R1:00 then 1 x fast 100
1 x 200 recovery swim or pull w/snorkel
Rd#1 swim fast 25 & 100
Rd#2 kick/no fins fast 25 & 100
Rd#3 swim fast 25 & 100 "no free"
Rd#4 add fins for everything, paddles OK on fast 25 & 100
