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 minute choice warm-up
8 x 100's - odds free on 1:30 descend 1-4, evens IM on 2:00 smooth
2 x (3 x 50's @ 1:00), 2 easy, 1 at 200 race pace
R:30
1 x 50 kick for time
200 easy swim or pull
4 x (3 x 25's) @ :40 - 2 easy, 1 @ 100 race pace
R:30
1 x 50 kick for time
200 easy swim or pull
4 x 75's @ 1:30 w/fins - 50 easy swim w/5-7 SDK off walls, 1 x 25 fast kick
R:30
1 x 100 w/fins (paddles OK as well) for time
warm down
Tuesday at MAC
SCY
15 minute choice warm-up
8 x 100's - odds free on 1:30 descend 1-4, evens IM on 2:00 smooth
2 x (3 x 50's @ 1:00), 2 easy, 1 at 200 race pace
R:30
1 x 50 kick for time
200 easy swim or pull
4 x (3 x 25's) @ :40 - 2 easy, 1 @ 100 race pace
R:30
1 x 50 kick for time
200 easy swim or pull
4 x 75's @ 1:30 w/fins - 50 easy swim w/5-7 SDK off walls, 1 x 25 fast kick
R:30
1 x 100 w/fins (paddles OK as well) for time
warm down
