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)
Monday at MAC
SCY
15 minute choice warm-up
8 x the following (w/fins)
- 25 "shooter" @ :30
- 50 swim/build to 500 pace/effort @ 1:00
1 x 300IM drill
R:30
1 x 200 kick no fins
R:30
1 x 100 IM work turns
R:30
1 x 50 easy choice
4 x (3 x 25s swim/build @:30) * each round change stroke
4 x (3 x 100's pull descend 1-3 to 1000 pace/effort @ 1:20)
4 x (3 x 50's kick @ 1:00 = #1 power kick, #2 & #3 easy)
warm down
Monday at MAC
SCY
15 minute choice warm-up
8 x the following (w/fins)
- 25 "shooter" @ :30
- 50 swim/build to 500 pace/effort @ 1:00
1 x 300IM drill
R:30
1 x 200 kick no fins
R:30
1 x 100 IM work turns
R:30
1 x 50 easy choice
4 x (3 x 25s swim/build @:30) * each round change stroke
4 x (3 x 100's pull descend 1-3 to 1000 pace/effort @ 1:20)
4 x (3 x 50's kick @ 1:00 = #1 power kick, #2 & #3 easy)
warm down
