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
SCT
15 minute choice warm-up
"Sprint/IM/stroke group"
8 x 75's swim w/fins @ 1:20...3-5 SDK's off all walls, easy swim
- odds free/back/free
- evens = free/*** (w/SDK)/free
4 x 25's swim/build @ :30 (Rd#1 fly, #2 back, #3 ***, #4 free, #5 IM order)
5 x 100's @ 1:30 descend 1-5
100 fast kick
Rd#2 same as above but 4 x 100'S @ 1:35 25 fly/75 free
Rd#3 same as above but 3 x 100's @ 1:40 25 fly/25 back/50 free
Rd#4 same as above but 2 x 100's @ 1:45 25 IM
Rd#5 same as above but 1 x 100 fast - IM/Stroke or free
* max of 1:00 rest between rounds
"D" group
8 x 75's swim w/fins @ 1:15...3-5 SDK's off all walls, easy swim
- odds free/back/free
- evens = free/*** (w/SDK)/free
4 x 25's fly swim/build @ :30
4 x 200's @ 2:40 desc. 1-4
1 x 100 kick fast
R1:00
6 x 25's fly swim/build @ :30
3 x 200's @ 2:35 desc. 1-3
1 x 100 kick fast
R1:00
8 x 25's fly swim w/fins/build @ :30
2 x 200's @ 2:30 w/fins desc. 1-2
1 x 100 kick fast
R1:00
10 x 25's fly swim w/fins/build @ :30
1 x 200's FAST w/fins and paddles 2:25
1 x 100 kick fast
Wednesday at MAC
SCT
15 minute choice warm-up
"Sprint/IM/stroke group"
8 x 75's swim w/fins @ 1:20...3-5 SDK's off all walls, easy swim
- odds free/back/free
- evens = free/*** (w/SDK)/free
4 x 25's swim/build @ :30 (Rd#1 fly, #2 back, #3 ***, #4 free, #5 IM order)
5 x 100's @ 1:30 descend 1-5
100 fast kick
Rd#2 same as above but 4 x 100'S @ 1:35 25 fly/75 free
Rd#3 same as above but 3 x 100's @ 1:40 25 fly/25 back/50 free
Rd#4 same as above but 2 x 100's @ 1:45 25 IM
Rd#5 same as above but 1 x 100 fast - IM/Stroke or free
* max of 1:00 rest between rounds
"D" group
8 x 75's swim w/fins @ 1:15...3-5 SDK's off all walls, easy swim
- odds free/back/free
- evens = free/*** (w/SDK)/free
4 x 25's fly swim/build @ :30
4 x 200's @ 2:40 desc. 1-4
1 x 100 kick fast
R1:00
6 x 25's fly swim/build @ :30
3 x 200's @ 2:35 desc. 1-3
1 x 100 kick fast
R1:00
8 x 25's fly swim w/fins/build @ :30
2 x 200's @ 2:30 w/fins desc. 1-2
1 x 100 kick fast
R1:00
10 x 25's fly swim w/fins/build @ :30
1 x 200's FAST w/fins and paddles 2:25
1 x 100 kick fast
