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
15 minute choice warm-up
"D" Group
2 x 25's fly @ :30 (build)
4 x 50's @ :50 descend 1-4
2 x 25's back @ :30 (build)
3 x 50's @ :45 descend 1-3
2 x 25's *** @ :30 (build)
2 x 50's @ :40 strong effort
2 x 25's free @ :30 (build)
1 x 50 at 200 race pace
Main
1 x 300 @ 4:00 negative split to 1000 race pace
4 x 100's "best average" (working on 200 race pace) @ 1:20
2 x 300 @ 4:00 one smooth/one negative split to 1000 race pace
4 x 100's "best average" @ 1:25
3 x 300 @ 4:00 descend to 1000 race pace (pull gear optional)
4 x 100's max effort @ 1:30 w/fins and/or paddles
Stroke/IM Group
2 x 25's fly @ :30 (build)
4 x 50's @ 1:00 descend 1-4
2 x 25's back @ :30 (build)
3 x 50's @ :55 descend 1-3
2 x 25's *** @ :30 (build)
2 x 50's @ :50 strong effort
2 x 25's free @ :30 (build)
1 x 50 at 200 race pace
Main
1 x 200 negative split @ 3:00
4 x 50's "best average" IM order/IM switch or stroke on 1:00
2 x 200 one smooth/one negative split @ 3:00
4 x 50's "best average" IM order/IM switch or stroke on 1:00
1 x 200 negative split @ 3:00
4 x 50's "best average" IM order/IM switch or stroke down on 1:00
Main #2
16 x 25's fast kick w/fins on :30 (odds dolphin/evens flutter)
Tri Mesa Group
10 x 50's @ 1:00 descend 1-5, 6-10
1 x 1000yd team pursuit
10 x 50's @ :50 fast w/fins
Wednesday at MAC
15 minute choice warm-up
"D" Group
2 x 25's fly @ :30 (build)
4 x 50's @ :50 descend 1-4
2 x 25's back @ :30 (build)
3 x 50's @ :45 descend 1-3
2 x 25's *** @ :30 (build)
2 x 50's @ :40 strong effort
2 x 25's free @ :30 (build)
1 x 50 at 200 race pace
Main
1 x 300 @ 4:00 negative split to 1000 race pace
4 x 100's "best average" (working on 200 race pace) @ 1:20
2 x 300 @ 4:00 one smooth/one negative split to 1000 race pace
4 x 100's "best average" @ 1:25
3 x 300 @ 4:00 descend to 1000 race pace (pull gear optional)
4 x 100's max effort @ 1:30 w/fins and/or paddles
Stroke/IM Group
2 x 25's fly @ :30 (build)
4 x 50's @ 1:00 descend 1-4
2 x 25's back @ :30 (build)
3 x 50's @ :55 descend 1-3
2 x 25's *** @ :30 (build)
2 x 50's @ :50 strong effort
2 x 25's free @ :30 (build)
1 x 50 at 200 race pace
Main
1 x 200 negative split @ 3:00
4 x 50's "best average" IM order/IM switch or stroke on 1:00
2 x 200 one smooth/one negative split @ 3:00
4 x 50's "best average" IM order/IM switch or stroke on 1:00
1 x 200 negative split @ 3:00
4 x 50's "best average" IM order/IM switch or stroke down on 1:00
Main #2
16 x 25's fast kick w/fins on :30 (odds dolphin/evens flutter)
Tri Mesa Group
10 x 50's @ 1:00 descend 1-5, 6-10
1 x 1000yd team pursuit
10 x 50's @ :50 fast w/fins
