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
5 minute choice warm-up
4 x 200's (50 build non-free, 100 free build, 50 kick) R:10
50 easy
8 x 25's strong effort on :20 (keying in on 100 base interval today for 100's which for the animal lanes was 1:10)
50 easy
6 x 50's strong effort on :35 (keying in on 100 base interval today for 100's which for the animal lanes was 1:10)
50 easy
4 x 75's @ 1:30 IM switch (build each 25) #1 fly/back/***, #2 back/***/free, etc
50 easy
30 x 100's (in sets of 5)
Rd#1 @ 1:20 descend 1-5 to 500 race pace
Rd#2 @ 1:30 IM or stroke descend 1-5
Rd#3 @ 1:10 best average
Rd#4 @ 1:30 - pull/active recovery
Rd#5 kick - fast/best average: if wearing fins @ 1:30, no-fins = 1:45
Rd#6 @ 1:20 best average w/fins and paddles
Wednesday at MAC
5 minute choice warm-up
4 x 200's (50 build non-free, 100 free build, 50 kick) R:10
50 easy
8 x 25's strong effort on :20 (keying in on 100 base interval today for 100's which for the animal lanes was 1:10)
50 easy
6 x 50's strong effort on :35 (keying in on 100 base interval today for 100's which for the animal lanes was 1:10)
50 easy
4 x 75's @ 1:30 IM switch (build each 25) #1 fly/back/***, #2 back/***/free, etc
50 easy
30 x 100's (in sets of 5)
Rd#1 @ 1:20 descend 1-5 to 500 race pace
Rd#2 @ 1:30 IM or stroke descend 1-5
Rd#3 @ 1:10 best average
Rd#4 @ 1:30 - pull/active recovery
Rd#5 kick - fast/best average: if wearing fins @ 1:30, no-fins = 1:45
Rd#6 @ 1:20 best average w/fins and paddles
