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)
Honored to have been selected as one of the coaches for this years USMS High Performance Camp this August in Greensboro! Geek doesn't know it yet but I'm crashing at his pad!!
Wednesday at MAC
SCY
15 minute choice warm-up
Main #1
4 x 100's @ 1:20
4 x 50's @ :50 (25 stroke/25 free)
4 x 25's @ :30 no breathers
4 x 50's @ :40 (25 stroke/25 free)
4 x 100's @ 1:15
R1:00
Main #2
Repeat above set (25's are underwater), options:
"A" = kick with fins
"B" = 50 swim/50 kick w/fins on 100's, 25 swim/25 kick w/fins on 25's
R1:00
Main #3 (with fins and/or paddles)
4 x 50's @ :40
4 x 25's @ :30 FAST
4 x 50's @ :50
4 x 25's @ :30 FAST
4 x 50's @ 1:00
Honored to have been selected as one of the coaches for this years USMS High Performance Camp this August in Greensboro! Geek doesn't know it yet but I'm crashing at his pad!!
Wednesday at MAC
SCY
15 minute choice warm-up
Main #1
4 x 100's @ 1:20
4 x 50's @ :50 (25 stroke/25 free)
4 x 25's @ :30 no breathers
4 x 50's @ :40 (25 stroke/25 free)
4 x 100's @ 1:15
R1:00
Main #2
Repeat above set (25's are underwater), options:
"A" = kick with fins
"B" = 50 swim/50 kick w/fins on 100's, 25 swim/25 kick w/fins on 25's
R1:00
Main #3 (with fins and/or paddles)
4 x 50's @ :40
4 x 25's @ :30 FAST
4 x 50's @ :50
4 x 25's @ :30 FAST
4 x 50's @ 1:00
