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)
"Yoga" Thursday at MAC
15 minutes choice warm-up
SCY
4 x (4 x 25's @ R:10)
1 scull
1 right only
1 left only
1 swim
Kick 200
4 x (4 x 25's)
1 scull
1 catch up
1 Tarzan
1 swim
Kick 200
4 x 50's w/fins
#1= 25 *** pull w/1 fly kick/25 SDK on back. #2 = 25 *** pull w/2 fly kick/25 SDK on back, #3 = 25 *** pull w/3 fly kick/25 SDK on back. #4 = 2 strokes ***/2 strokes fly
4 x 50's w/fins #1 & #2 = 25 head up fly w/flutter kick/25 SDK on stomach, #3 25 head up fly w/flutter kick (no fins)/25 SDK, #4 = 2 strokes ***/2 strokes fly
200 swim w/fins 3-5 dolphin kicks underwater off each wall
8 x 50's swim...DPS emphasis, descend swims by 4 to about 500 race pace
4 w/paddle on right, breath to left
4 w/paddle on left, breath to right
200 swim with paddles on both hands, breath every 5 and hold lowest stroke count
"Yoga" Thursday at MAC
15 minutes choice warm-up
SCY
4 x (4 x 25's @ R:10)
1 scull
1 right only
1 left only
1 swim
Kick 200
4 x (4 x 25's)
1 scull
1 catch up
1 Tarzan
1 swim
Kick 200
4 x 50's w/fins
#1= 25 *** pull w/1 fly kick/25 SDK on back. #2 = 25 *** pull w/2 fly kick/25 SDK on back, #3 = 25 *** pull w/3 fly kick/25 SDK on back. #4 = 2 strokes ***/2 strokes fly
4 x 50's w/fins #1 & #2 = 25 head up fly w/flutter kick/25 SDK on stomach, #3 25 head up fly w/flutter kick (no fins)/25 SDK, #4 = 2 strokes ***/2 strokes fly
200 swim w/fins 3-5 dolphin kicks underwater off each wall
8 x 50's swim...DPS emphasis, descend swims by 4 to about 500 race pace
4 w/paddle on right, breath to left
4 w/paddle on left, breath to right
200 swim with paddles on both hands, breath every 5 and hold lowest stroke count
