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
LCM
15 minute choice warm up
4 x (3 x 50's)
- odd rounds stroke @ 1:10
- even rounds free @ :50
400IM kick (no board, no fins)
8 x 100's
- odds IM @ 2:00
- evens free @ 1:30
400 w/fins (hard fast kick underwater to 15m, 3-4 fast strokes/easy free to wall and repeat)
4 x 200's free w/fins and paddles @ 2:40 (descend 1-4, 305 SDK off all walls)
Wednesday at MAC
LCM
15 minute choice warm up
4 x (3 x 50's)
- odd rounds stroke @ 1:10
- even rounds free @ :50
400IM kick (no board, no fins)
8 x 100's
- odds IM @ 2:00
- evens free @ 1:30
400 w/fins (hard fast kick underwater to 15m, 3-4 fast strokes/easy free to wall and repeat)
4 x 200's free w/fins and paddles @ 2:40 (descend 1-4, 305 SDK off all walls)
