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)
Tuesday at MAC
SCY
15 choice warm-up
4 x the following:
75 swim choice of stroke/DPS focus (IM switch good option here)
R:10
50 kick
R:10
25 scull
easy 50
4 x the following
50 @ 1:00 25 drill/25 swim
25 power kick @ :40
easy 50
4 x 25's fast @ :40
easy 50
4 x the following:
75 swim choice of stroke/DPS focus @1:30
50 fast
R:10
25 easy swim/2-3 breaths max
easy 50
4 x the following
50 @ 1:00 25 drill/25 swim
25 power kick @ :40
easy 50
4 x 25's fast @ 1:00
warm down
Tuesday at MAC
SCY
15 choice warm-up
4 x the following:
75 swim choice of stroke/DPS focus (IM switch good option here)
R:10
50 kick
R:10
25 scull
easy 50
4 x the following
50 @ 1:00 25 drill/25 swim
25 power kick @ :40
easy 50
4 x 25's fast @ :40
easy 50
4 x the following:
75 swim choice of stroke/DPS focus @1:30
50 fast
R:10
25 easy swim/2-3 breaths max
easy 50
4 x the following
50 @ 1:00 25 drill/25 swim
25 power kick @ :40
easy 50
4 x 25's fast @ 1:00
warm down
