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)
Wednesday at MAC
SCY
15 minute choice warm-up
3 x 50's @ 1:00 (25 scull/25 swim)
1 x 100IM
R1:00
3 x 50's @ :55 (25 drill/25 swim)
1 x 100 stroke
R1:00
3 x 50's @ :50 (IM switch)
1 x 100 kick
R1:00
3 x 50's @ :45 (descend 1-3)
1 x 100 swim/kick or pull
R1:00
Main #1
4x the following:
1 x 100 @ 1:10
1 x 50 @ :40
1 x 100 @ 1:10
4 x 25's @ :40 fly (fewest breaths as possible), 2nd round @ :35, 3rd @ :30 and 4th @ :25
* 1:10/:40 on the 100's/50's was our fastest lane, other lanes were 1:15/:40, 1:20/:40, 1:25/:45, etc.
Main #2 (w/fins and/or paddles)
4x the following:
1 x 50 @ :40
1 x 100 @ 1:10
1 x 50 @ :40
4 x 25's @ :40 shooters/kick, 2nd round @ :35, 3rd @ :30 and 4th @ :25
Wednesday at MAC
SCY
15 minute choice warm-up
3 x 50's @ 1:00 (25 scull/25 swim)
1 x 100IM
R1:00
3 x 50's @ :55 (25 drill/25 swim)
1 x 100 stroke
R1:00
3 x 50's @ :50 (IM switch)
1 x 100 kick
R1:00
3 x 50's @ :45 (descend 1-3)
1 x 100 swim/kick or pull
R1:00
Main #1
4x the following:
1 x 100 @ 1:10
1 x 50 @ :40
1 x 100 @ 1:10
4 x 25's @ :40 fly (fewest breaths as possible), 2nd round @ :35, 3rd @ :30 and 4th @ :25
* 1:10/:40 on the 100's/50's was our fastest lane, other lanes were 1:15/:40, 1:20/:40, 1:25/:45, etc.
Main #2 (w/fins and/or paddles)
4x the following:
1 x 50 @ :40
1 x 100 @ 1:10
1 x 50 @ :40
4 x 25's @ :40 shooters/kick, 2nd round @ :35, 3rd @ :30 and 4th @ :25
