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
2 x (4 x 75's @ R:15 = 25 drill/25 swim/25 kick reverse IM order by round)
6 x 50's @ :40
1 x 100 build to 200 race pace
R:30
5 x 50's @ :40
2 x 100 @ 1:15 build to 200 race pace
R:30
4 x 50's @ :45
3 x 100 @ 1:15 @ 500 race pace
R:30
3 x 50's @ :45
4 x 100 @ 1:15 @ 500 race pace
R:30
2 x 50's @ :50
5 x 100 @ 1:15 @ 500 race pace
R:30
1 x 50's @ :50
6 x 100 @ 1:15 @ pull/best average
R:30
*Option "A" = swim as many of the 50's stroke or 25 stroke/25 free as possible
*Option "B" = pull the 5 x 100's round and go with fins and paddles on the 6 x 100's round
Wednesday at MAC
SCY
15 minute choice warm-up
2 x (4 x 75's @ R:15 = 25 drill/25 swim/25 kick reverse IM order by round)
6 x 50's @ :40
1 x 100 build to 200 race pace
R:30
5 x 50's @ :40
2 x 100 @ 1:15 build to 200 race pace
R:30
4 x 50's @ :45
3 x 100 @ 1:15 @ 500 race pace
R:30
3 x 50's @ :45
4 x 100 @ 1:15 @ 500 race pace
R:30
2 x 50's @ :50
5 x 100 @ 1:15 @ 500 race pace
R:30
1 x 50's @ :50
6 x 100 @ 1:15 @ pull/best average
R:30
*Option "A" = swim as many of the 50's stroke or 25 stroke/25 free as possible
*Option "B" = pull the 5 x 100's round and go with fins and paddles on the 6 x 100's round
