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
SCY
5 minute choice warm-up
4 x 50's swim/free @ :50 descend 1-4
4 x 50's swim (25 stroke/25 free) @ :45 descend 1-4
4 x 50's swim/choice @ :40
4 x 50's kick @ 1:00 descend 1-4
easy 50
4 x (3 x 200's) as follows"
Rd#1 @ 2:40 freestyle descend 1-3
R1:00
Rd#1 @ 2:50 stroke or IM descend 1-3
R1:00
Rd#1 @ 3:00 free/IM or stroke descend 1-3 to a faster time than what was done in round 1 or 2
R1:00
Rd#1 @ 2:30 w/fins and paddles all fast
easy 200
4 x (3 x 50's) continuous, alternating 1st 50 @ :50, 2nd @ :40, 3rd @ :30 (animal option to go fly or back on 3rd 50 of each round)
Wednesday at MAC
SCY
5 minute choice warm-up
4 x 50's swim/free @ :50 descend 1-4
4 x 50's swim (25 stroke/25 free) @ :45 descend 1-4
4 x 50's swim/choice @ :40
4 x 50's kick @ 1:00 descend 1-4
easy 50
4 x (3 x 200's) as follows"
Rd#1 @ 2:40 freestyle descend 1-3
R1:00
Rd#1 @ 2:50 stroke or IM descend 1-3
R1:00
Rd#1 @ 3:00 free/IM or stroke descend 1-3 to a faster time than what was done in round 1 or 2
R1:00
Rd#1 @ 2:30 w/fins and paddles all fast
easy 200
4 x (3 x 50's) continuous, alternating 1st 50 @ :50, 2nd @ :40, 3rd @ :30 (animal option to go fly or back on 3rd 50 of each round)
