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)
Friday at MAC
SCY
15 minute choice warm-up
2 x 25's "power kick" @ R:10
4 x 50's @ 1:00 (25 drill/25 swim IM order)
1 x 100 easy free
2 x 25's scull @ R:10
4 x 50's @ :50 swim/build
1 x 100 IM work on transitions
2 x 25's fast swim @ :30
4 x 50's kick on 1:00 descend 1-4
1 x 100 pull
Main #1
16 x 25's primary stroke at 100 race pace @ :35
R1:00
1 x 50 fast kick of primary stroke
5:00 easy swim
16 x 25's secondary stroke at 100 race pace @ :35
R1:00
1 x 50 fast kick of secondary stroke
5:00 easy swim
match races: coaches choice, get out swims or head to head races
Friday at MAC
SCY
15 minute choice warm-up
2 x 25's "power kick" @ R:10
4 x 50's @ 1:00 (25 drill/25 swim IM order)
1 x 100 easy free
2 x 25's scull @ R:10
4 x 50's @ :50 swim/build
1 x 100 IM work on transitions
2 x 25's fast swim @ :30
4 x 50's kick on 1:00 descend 1-4
1 x 100 pull
Main #1
16 x 25's primary stroke at 100 race pace @ :35
R1:00
1 x 50 fast kick of primary stroke
5:00 easy swim
16 x 25's secondary stroke at 100 race pace @ :35
R1:00
1 x 50 fast kick of secondary stroke
5:00 easy swim
match races: coaches choice, get out swims or head to head races
